Artichoke Nutritional Value Per 100G | Nutritious Powerhouse Facts

Nutrient Breakdown of Artichokes

Artichokes stand out among vegetables for their impressive nutrient profile. Each 100 grams offers a blend of macronutrients and micronutrients that benefit various bodily functions. They contain low calories but high fiber, which supports digestion and satiety. The presence of vitamins and minerals adds to their reputation as a wholesome food.

This table summarizes the key nutritional components found in a 100-gram serving of artichoke:

Nutrient	Amount per 100g	Daily Value (%)
Calories	47 kcal	2%
Protein	3.3 g	7%
Total Fat	0.15 g	0%
Carbohydrates	10.5 g	4%
Dietary Fiber	5.4 g	22%
Vitamin C	11.7 mg	19%
Vitamin K	14.8 µg	12%
Folate (Vitamin B9)	68 µg	17%
Potassium	370 mg	8%
Copper	0.21 mg	23%
Manganese	0.44 mg	19%
Sodium	94 mg	4%
Magnesium	60 mg	15%
Iron	1.28 mg	7%

The Role of Macronutrients in Artichokes

Protein content in artichokes is modest but valuable for a vegetable, contributing to muscle maintenance and enzymatic reactions without adding excess calories or fat. With only about 0.15 grams of fat per serving, they are practically fat-free, making them an ideal choice for low-fat diets.

Carbohydrates make up the bulk of the energy content, primarily from complex carbs that digest slowly, providing steady energy release rather than sugar spikes. The standout macronutrient is fiber—over five grams per 100 grams—which is substantial for vegetables. This fiber supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria.

The Impact of Fiber on Health and Digestion

Dietary fiber in this vegetable consists mainly of insoluble fibers that add bulk to stool and soluble fibers that help regulate blood sugar levels and cholesterol. Such a high fiber content means eating artichokes can help reduce the risk of constipation, lower LDL cholesterol levels, and improve overall gut health.

Fiber also plays a role in satiety signals to the brain, helping control appetite naturally without calorie counting. This makes artichokes excellent for weight management plans.

The Micronutrient Treasure Trove Within Artichokes

Beyond macronutrients, artichokes offer an abundance of vitamins and minerals essential for various physiological functions.

Vitamins: Vital Helpers in Bodily Functions

Vitamin C is present at nearly one-fifth of the daily recommended intake per 100 grams. This antioxidant vitamin aids immune defense, skin health through collagen production, and wound healing processes.

Vitamin K content helps with blood clotting mechanisms and bone metabolism. Folate (vitamin B9) is crucial for DNA synthesis and repair, supporting cell division and growth—especially important during pregnancy.

Other B vitamins are present in smaller amounts but contribute to energy metabolism by assisting enzymes that convert food into usable energy.

The Antioxidant Profile Enhances Nutritional Value  

Artichokes contain several antioxidants like quercetin, rutin, gallic acid, and cynarin—compounds linked to reducing oxidative stress caused by free radicals in cells.

These antioxidants protect cellular structures including DNA from damage that can trigger inflammation or chronic diseases over time.

Regular consumption may promote cardiovascular health by improving blood vessel function and lowering oxidative damage markers.

The synergy between antioxidants and fiber also supports liver detoxification pathways by enhancing bile production and flow.

Cynarin: A Unique Compound Found in Artichokes  

Cynarin is notable because it stimulates bile secretion which aids digestion of fats while also potentially lowering cholesterol levels naturally.

Its presence contributes not only to the bitter flavor characteristic of artichokes but also to their reputation as a digestive aid in traditional herbal medicine practices around the world.

Nutritional Comparison: Raw vs Cooked Artichokes  

Cooking methods affect nutrient availability differently depending on temperature exposure or water contact during preparation.

Boiling tends to reduce water-soluble vitamin levels such as vitamin C due to leaching into cooking water; steaming preserves more nutrients by limiting direct contact with water while softening texture for easier digestion.

Roasting or grilling concentrates flavors but may slightly degrade heat-sensitive vitamins while maintaining minerals intact since they do not dissolve away like vitamins do during boiling.

Here’s a quick comparison table showing approximate nutrient retention after common cooking methods:

Cooking retains most minerals like potassium due to their stable nature under heat but water-soluble vitamins suffer some losses depending on cooking duration or temperature intensity.

The Role Artichokes Play in Balanced Diets  

Low calorie yet filling qualities make this vegetable an excellent addition for those aiming at weight control or balanced nutrition without sacrificing flavor or texture variety.

The high fiber content helps maintain steady blood sugar levels after meals by slowing carbohydrate absorption—a benefit especially relevant for people managing diabetes or insulin sensitivity.

Rich antioxidant compounds add extra protection against cellular wear from oxidative damage linked with aging or chronic diseases.

The mineral profile supports heart health through potassium’s role in blood pressure regulation while folate contributes toward healthy red blood cell formation.

Including artichokes alongside lean proteins, whole grains, nuts, or seeds creates diverse meals packed with nutrients that sustain energy throughout the day.

Culinary Uses That Preserve Nutrition  

Steaming is often preferred as it softens the tough outer leaves without excessive nutrient loss.

Grilling adds smoky flavor while keeping calorie count low since no oil is necessary.

Stuffing artichoke hearts with herbs or whole grains enhances nutrient density further by combining multiple food groups.

Marinating with lemon juice preserves vitamin C content longer due to its antioxidant properties preventing oxidation.

Even raw preparations like thinly sliced hearts tossed into salads provide crunch alongside nutritional benefits.

Nutritional Highlights Compared To Other Vegetables  

Compared with common leafy greens such as spinach or kale:

• The fiber amount surpasses many greens significantly.

• The protein level is comparable though still modest versus legumes.

• The mineral density especially copper and manganese stands out.

• The unique antioxidant cynarin sets it apart from typical garden vegetables.

Relative to starchy vegetables like potatoes:

• The calorie count remains much lower despite similar carbohydrate presence.

• The glycemic index impact is reduced thanks to fiber slowing digestion.

• The vitamin K content provides benefits not usually abundant in root vegetables.

This combination makes artichokes versatile ingredients that complement many dietary patterns including Mediterranean diets focused on plant-based whole foods rich in antioxidants.

An Overview of Health Benefits Backed by Nutrients Found Here  

The specific blend of nutrients offers multiple advantages:

• Aiding digestion through high fiber supporting gut motility.

• Liver support via bile stimulation from cynarin enhancing fat metabolism.

• Lowers LDL cholesterol potentially helping cardiovascular risk profiles.

• Aids immune defense thanks to vitamin C’s antioxidant activity.

• Sustains bone health through vitamin K’s role in calcium regulation.

Ulterior benefits include potential anti-inflammatory effects contributed by polyphenols present within the leaves and hearts.

The combination nurtures overall wellness beyond simple nourishment alone.

Selecting Quality Artichokes at Markets  

Look for firm heads with tightly packed leaves indicating freshness.

Avoid discoloration or wilting signs which suggest age or poor storage conditions.

Smaller globe artichokes tend to be more tender than larger varieties making them easier to prepare raw or steamed quickly.

Freshness correlates directly with nutrient retention so choosing optimal specimens maximizes intake value from each serving consumed.

Storing unwashed artichokes wrapped loosely inside refrigerator crisper drawers extends shelf life up to one week before cooking.

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This detailed overview unpacks why this green gem deserves attention beyond its unique flavor — it’s a nutritional powerhouse packed into every bite ready to boost health naturally through its varied beneficial components.

Nutrient/Vitamin	Raw (per 100g)	Cooked (Steamed/Boiled)
Vitamin C	11.7 mg	~6-8 mg (varies)
Folate	68 µg	~50 µg (moderate loss)
Fiber	5.4 g	~5 g (mostly retained)
Potassium	370 mg	~320-350 mg (slight loss)
Antioxidants (general)	High levels intact	Reduced but still significant presence

Frequently Asked Questions

What Are The Key Nutrients Found In Artichokes?

Artichokes are rich in dietary fiber, vitamins like C and K, and essential minerals such as potassium and magnesium. These nutrients contribute to digestive health, immune support, and overall well-being.

How Does The Fiber Content In Artichokes Benefit Digestion?

The high fiber content in artichokes promotes regular bowel movements and supports gut bacteria. It helps prevent constipation and can aid in maintaining healthy cholesterol levels.

Can Eating Artichokes Support Weight Management?

Yes, the fiber in artichokes helps increase feelings of fullness, reducing appetite naturally. Their low calorie and fat content make them a great choice for weight control diets.

What Vitamins In Artichokes Contribute To Overall Health?

Artichokes provide significant amounts of vitamin C, vitamin K, and folate. These vitamins play important roles in immune function, blood clotting, and cell growth.

Are Artichokes A Good Source Of Minerals?

Indeed, artichokes contain valuable minerals like potassium, magnesium, copper, and manganese. These support heart health, bone strength, and enzymatic activities in the body.