Group · Vegetables
Cardoon
The cardoon is a winter vegetable from the Asteraceae family, a cousin of the artichoke, of which we eat the fleshy ribs and stalks rather than the leaves. Popular in the cooking of Lyon and Provence, it is recognisable by its long, pale, slightly bitter stems, with a flavour close to celery and artichoke. With only 22 kcal per 100 g, the cardoon is a very light vegetable, rich in water and fibre, and low in fat and digestible carbohydrates. It provides minerals such as potassium and a little calcium. Its low calorie density makes it a valuable ally in a balanced diet, ideal for comforting winter dishes that do not weigh down the plate.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 22 kcal |
| Kilojoules | 92 kJ |
| Protein | 0,8 g |
| Carbohydrate | 3,7 g |
| Fat | 0,2 g |
| Fibre | 1,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium392 mg20 %
- Magnesium43 mg11 %
- Calcium72 mg9 %
- Manganese0,13 mg7 %
- Iron0,73 mg5 %
- Phosphorus23 mg3 %
- Vitamin B60,04 mg3 %
- Vitamin B20,03 mg2 %
- Vitamin B9dietary folate equivalents22 µg
See the other 5 nutrients
- Vitamin C1,7 mg2 %
- Vitamin B30,29 mg2 %
- Zinc0,18 mg2 %
- Vitamin B10,02 mg2 %
- Vitamin B50,1 mg2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The cardoon takes a little preparation but rewards the patient. Remove the strings from the ribs, cut the stalks into pieces, then blanch them in lemon water to stop them turning black. You can then boil, steam, braise or bake them with a cheese topping. Gentle cooking best preserves its melting texture and minerals.
How to eat cardoon? It goes wonderfully with bone marrow, béchamel, Parmesan or a drizzle of olive oil. Allow a portion of 150 to 200 g of cooked ribs. Cardoon features in gratins, pan-fries, garlic sautés or as an accompaniment to meat. It combines well with other root vegetables such as salsify or celeriac in winter cooking.
Nutrition facts and benefits. Cardoon is above all a very low-calorie vegetable, full of water, with a low glycaemic index. Its 1.7 g of fibre per 100 g contributes to fullness and regular digestion. It contains potassium, calcium and plant compounds like those found in its close relative, the artichoke. Its low sugar and fat content makes it an excellent vegetable for anyone watching their weight, provided you go easy on fatty sauces and gratins loaded with cheese, which quickly multiply the calories on the plate.
- Seasonality: from autumn to winter, especially October to February.
- Storage: in the fridge for a few days, wrapped to prevent drying out; it can also be frozen after blanching.
- Choosing: pick firm, pale ribs without blemishes.
For active people. Cardoon is not a source of energy for exercise, as its carbohydrate content is modest. However, it is an ideal bulking vegetable during a weight-loss or cutting phase: it adds volume and fibre for very few calories, which helps you feel full. Pair it with a good-quality protein source and top up your carbohydrate intake with starchy foods suited to your training volume.
Looking to vary your winter vegetables? Explore the vegetable family to put together colourful, balanced menus all year round.