Group · Vegetables
Cooked artichoke
The cooked artichoke is a flower vegetable prized for its melting texture and subtle, slightly bitter taste. Once cooked, it is eaten leaf by leaf, down to the tender heart, the most sought-after part. It comes in varieties such as the large Camus de Bretagne, the violet de Provence or the poivrade. Moderate in calories (33.2 kcal per 100 g) and naturally rich in fibre, the cooked artichoke fits easily into a balanced diet. Its nutrition facts show little fat, moderate carbohydrates and a good fibre content. It is a great choice for varying your vegetables every day, whether you are a food lover, an athlete or watching your waistline.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 33 kcal |
| Kilojoules | 137 kJ |
| Protein | 2,6 g |
| Carbohydrate | 1 g |
| Fat | 0,3 g |
| Fibre | 8,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium427 mg21 %
- Vitamin K114,8 µg20 %
- Magnesium44,6 mg12 %
- Vitamin C9,1 mg11 %
- Phosphorus73 mg10 %
- Copper0,08 mg8 %
- Manganese0,14 mg7 %
- Vitamin B31,11 mg7 %
- Vitamin B9dietary folate equivalents89 µg
See the other 11 nutrients
- Vitamin B20,09 mg6 %
- Vitamin B60,08 mg6 %
- Calcium42,9 mg5 %
- Iron0,67 mg5 %
- Vitamin B10,05 mg5 %
- Vitamin B50,24 mg4 %
- Zinc0,29 mg3 %
- Vitamin E0,19 mg2 %
- Omega-3 ALA0,03 g1 %
- Omega-6 LA0,11 g1 %
- Vitamin A0,67 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The cooked artichoke is most often prepared by steaming or in salted boiling water, for 30 to 45 minutes depending on size. Gentle cooking by steaming remains ideal for preserving its flavour and texture. You can also roast, braise or stuff it. Once cooked, it keeps for 24 to 48 hours in the fridge, but note that it oxidises quickly and should not be kept too long once cut into.
To eat it, pull off the leaves one by one and scrape the fleshy base with your teeth, before reaching the heart. A light vinaigrette, a squeeze of lemon or a yoghurt sauce go perfectly with its flavour. For a balanced plate, pair it with other seasonal vegetables such as asparagus or raw fennel in a salad, or add it to slow-cooked dishes.
As for nutrition facts, the cooked artichoke provides about 33.2 kcal per 100 g, nearly 0.99 g of carbohydrate, less than 0.28 g of fat and a remarkable amount of fibre (8.3 g). This fibre contributes to fullness and regular digestion. It also supplies minerals such as potassium and magnesium, as well as B vitamins and vitamin C. Its glycaemic index remains moderate, which makes it an interesting vegetable to include in a switch to a balanced diet.
For active people, the artichoke is a good plant-based addition: low in calories and rich in fibre and minerals, it goes well with protein sources in recovery meals. Combine it with lean meat or fish after exercise, keeping the main carbohydrates to replenish your stores. Rich in water, it also supports good hydration.
Points to watch for weight:
- The cooked artichoke itself is low in calories, but watch fatty sauces (melted butter, mayonnaise), which push up the calorie bill.
- Choose a light vinaigrette or herbs to lift the flavour without excess.
- Its filling fibre is an asset for weight loss, as long as you take care over the accompaniments.
You can find more ideas in the vegetable family, or compare its nutrients using the food calorie table. Vary things by alternating with the raw artichoke depending on the recipe and the season.