Steamed artichoke

Vegetable

Item Rating: 91/100

1 serving (120 grams) contains 60 calories, 4.0 grams of protein, 0.2 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		120
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		240 mg	10%
Total Carbohydrates		26.0 g	9%
	Dietary Fiber	14.0 g	50%
	Sugars	2.0 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		3 mg	16%
Potassium		850.0 mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (2.6%)

Protein: 32 cal (22.9%)

Carbs: 104 cal (74.5%)

About Steamed artichoke

The artichoke, native to the Mediterranean region, is a vegetable borne from the flower bud of a thistle plant. A staple in Mediterranean cuisines, it is often steamed to preserve its delicate flavor and retain its nutritional values. Steamed artichokes are rich in fiber, offering about 10 grams per medium-sized artichoke, and are low in calories, with approximately 60 calories per medium-sized serving. They are also an excellent source of important nutrients such as folate, vitamin C, vitamin K, and magnesium. Additionally, artichokes are among the vegetables with the highest antioxidant content according to USDA studies, promoting overall health.

Health Benefits

• Supports digestive health due to high fiber content, with 10 grams per medium artichoke.
• Promotes heart health through potassium (about 474 mg per medium artichoke), which helps regulate blood pressure.
• Boosts antioxidant defenses with compounds like cynarin and silymarin, aiding in liver detoxification.
• Provides immune support from vitamin C (approximately 15% of the daily recommended intake per medium artichoke).
• Supports bone health with vitamin K contributing to bone mineralization.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat, mediterranean diet

Selection and Storage

Store whole, unwashed artichokes in a plastic bag in the refrigerator for up to a week. Before steaming, rinse thoroughly and trim the stem and sharp leaf tips.

Common Questions About Steamed artichoke Nutrition

Is steamed artichoke high in protein?

Steamed artichoke is not particularly high in protein, as one medium artichoke contains about 3-4 grams of protein. However, it is a good source of fiber, offering approximately 7 grams per serving, making it a nutritious addition to meals.

Can I eat steamed artichoke on a keto diet?

Steamed artichokes can be included in a keto diet in moderation due to their relatively low net carb content. One medium-sized artichoke has around 14 grams of total carbohydrates, but approximately 7 grams of fiber, leaving about 7 net carbs.

What are the health benefits of eating steamed artichokes?

Steamed artichokes are rich in antioxidants, particularly cynarin and silymarin, which support liver health. They are also high in vitamin C, vitamin K, and folate, and their high fiber content promotes digestive health and may help control cholesterol levels.

What is the recommended portion size for steamed artichoke?

A single medium steamed artichoke is typically considered one serving, containing about 60 calories. It is a nutrient-dense food that can be part of a meal or served as an appetizer with a dip like olive oil or lemon butter.

How does steamed artichoke compare to roasted artichoke nutritionally?

Steamed artichokes retain more water and have slightly fewer calories compared to roasted artichokes, which may be prepared with added oils. Both methods preserve key nutrients like fiber, antioxidants, and vitamins, but steaming is a lower-fat preparation method.

Data Sources & Scientific References