How Many Calories in an Artichoke? Nutrition & Macros
One medium artichoke (128 g) has 60 calories
Protein 4.2g · Carbs 13.5g · Fat 0.2g
Artichokes are a low-calorie vegetable with just 47 kcal per 100 g, but what really sets them apart is their exceptional fiber content — 5.4 g per 100 g, making them one of the highest-fiber vegetables you can eat. They also provide 3.27 g of protein per 100 g, which is impressive for a vegetable. Artichokes are rich in folate (68 mcg per 100 g, 17% DV), magnesium (60 mg), and potassium (370 mg). Much of their fiber is inulin, a prebiotic that feeds beneficial gut bacteria. Here is everything you need to know about artichoke calories and macros, based on USDA data. Artichokes are about 85% water by weight.
197 kJ · per 100g · Water: 84.94 g
Calorie Calculator: Artichoke (Raw)
128 g Artichoke (Raw) contains 60 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium artichoke (128 g) | 60 kcal | 4.2g | 13.5g | 0.2g |
| 1 artichoke heart (30 g) | 14 kcal | 1g | 3.2g | 0g |
| 100 grams | 47 kcal | 3.3g | 10.5g | 0.2g |
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Artichoke (Raw) — Nutrition Facts
| Artichoke (Raw) | per 100g |
|---|---|
| Calories | 47 kcal |
| Protein | 3.27 g |
| Fat | 0.15 g |
| Carbs | 10.51 g |
| Fiber | 5.4 g |
| Sugar | 0.99 g |
| Sodium | 94 mg |
| Potassium | 370 mg |
| Magnesium | 60 mg |
| Phosphorus | 90 mg |
| Vitamin C | 11.7 mg |
| Vitamin B6 | 0.116 mg |
| Folate | 68 mcg |
| Manganese | 0.256 mg |
| Water | 84.94 g |
Source: USDA FoodData Central (FDC ID: 169205) · Data verified April 2026
Variations
Raw (default)
47 kcal per 100 g. Fresh globe artichoke with all outer leaves. Rarely eaten entirely raw — the tender inner leaves and heart can be thinly sliced in salads. Choose artichokes that feel heavy for their size with tightly packed leaves that squeak when pressed together.
Boiled / steamed
~51 kcal per 100 g (FDC 169311). The most common preparation — boil or steam for 25–45 minutes until tender. Water loss concentrates nutrients slightly, increasing calories per 100 g. Serve with melted butter, lemon juice, or garlic aioli. The heart becomes beautifully tender and creamy when properly cooked.
Marinated / jarred (in oil)
~145 kcal per 100 g (estimate). Artichoke hearts preserved in olive or sunflower oil have roughly 3× the calories of fresh artichokes due to absorbed oil. Convenient for salads, pasta, and antipasti but significantly higher in fat (~12–14 g per 100 g). Drain well to reduce oil content, or choose artichoke hearts in brine (~30 kcal per 100 g) for a lower-calorie alternative.
Dietary Perspectives
For Weight Loss
Artichokes are excellent for weight loss — just 47 kcal per 100 g with an exceptional 5.4 g of fiber, one of the highest among all vegetables. One medium artichoke (128 g) has only 60 calories but packs nearly 7 g of fiber, making it incredibly filling. The fiber is mostly inulin, a prebiotic that supports gut health — research links healthy gut microbiome to better weight management. The high water content (85%) adds volume to meals. Stick to steamed or boiled artichokes — marinated hearts in oil have about 3× more calories due to absorbed oil.
For Athletic Performance
Artichokes offer decent nutritional support for athletes despite their modest calorie count (47 kcal per 100 g). The standout benefit is the fiber content — 5.4 g per 100 g, mostly prebiotic inulin that supports gut health and nutrient absorption. They provide good potassium (370 mg per 100 g) and magnesium (60 mg), both crucial for electrolyte balance and muscle function. With 3.27 g of protein per 100 g — high for a vegetable — they make a solid nutrient-dense side dish. Not a significant calorie source, but pair well with lean protein and complex carbs for a well-rounded meal.
For Keto
Artichokes are moderately keto-friendly — per 100 g they have 10.51 g total carbs minus 5.4 g fiber = 5.11 g net carbs. One medium artichoke (128 g) has about 6.5 g net carbs, which takes up a meaningful portion of a 20 g daily limit but is manageable with planning. The real keto winner is artichoke hearts — a single heart (30 g) has just about 1.5 g net carbs, making them excellent in salads and as snacks. The high fiber content (mostly inulin) makes artichokes more keto-friendly than their total carb count suggests. The potassium (370 mg) and magnesium (60 mg) are particularly valuable on keto, where electrolyte needs increase. Avoid marinated hearts in oil — not for the carbs but for the hidden calories (~145 kcal per 100 g).
Frequently Asked Questions
How many calories are in an artichoke?
A raw artichoke has 47 calories per 100 g. One medium artichoke (128 g) has about 60 calories. A single artichoke heart (30 g) has just 14 calories. Boiled artichokes are slightly more concentrated at about 51 kcal per 100 g. Marinated artichoke hearts in oil are much higher — around 145 kcal per 100 g due to the added oil.
How much fiber is in an artichoke?
Artichokes are one of the best vegetable sources of fiber. Raw artichokes have 5.4 g of fiber per 100 g — one medium artichoke (128 g) provides about 6.9 g of fiber, which is roughly 25% of the daily value. Much of this fiber is inulin, a prebiotic fiber that promotes the growth of beneficial gut bacteria and supports digestive health.
Are artichokes healthy?
Artichokes are exceptionally healthy. They are rich in folate (68 mcg per 100 g, 17% DV), magnesium (60 mg), potassium (370 mg), and vitamin C (11.7 mg). Their high fiber content (5.4 g per 100 g, mostly inulin) supports gut health. Artichokes also contain cynarin and silymarin, polyphenols studied for their potential liver-protective and cholesterol-lowering properties.
How do you eat an artichoke?
To eat a whole artichoke, trim the top and stem, then steam or boil for 25–45 minutes until a leaf pulls off easily. Pull off each leaf, dip the base in melted butter or vinaigrette, and scrape the tender flesh off with your teeth. Discard the fuzzy choke in the center, then eat the heart — the most tender and flavorful part. Artichoke hearts are also sold canned, frozen, or marinated for convenience.
Are artichokes good for weight loss?
Artichokes are excellent for weight loss. One medium artichoke (128 g) has just 60 calories but packs nearly 7 g of fiber, making it incredibly filling. The high fiber and water content (85%) mean you feel full on very few calories. The prebiotic inulin fiber also supports healthy gut bacteria, which research links to better weight management. Stick to steamed or boiled artichokes — marinated ones in oil have 3× more calories.
Are artichokes keto-friendly?
Artichokes are moderately keto-friendly. Per 100 g they have 10.51 g total carbs minus 5.4 g fiber = 5.11 g net carbs. One medium artichoke (128 g) has about 6.5 g net carbs — manageable if you plan your daily carb budget. Artichoke hearts (30 g) have only about 1.5 g net carbs, making them a great keto option in salads. The exceptionally high fiber content makes artichokes more keto-friendly than their total carb count might suggest.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Artichoke (Raw) | 47 | 3.27g | 10.51g | 0.15g |
| Asparagus (Raw) | 20 | 2.2g | 3.88g | 0.12g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Cauliflower (Raw) | 25 | 1.92g | 4.97g | 0.28g |
| Spinach (Raw) | 23 | 2.86g | 3.63g | 0.39g |
per 100g
Per 100 g, a raw artichoke has 47 kcal with 3.27 g of protein, 0.15 g of fat, and 10.51 g of carbs (5.4 g fiber, 5.11 g net carbs). It stands out among vegetables for its exceptionally high fiber and protein content, and is richer in potassium (370 mg) and magnesium (60 mg) than broccoli or asparagus.
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