5 Benefits of Artichoke, From Digestion to Heart Health

Artichokes may look a little intimidating at first, but they’re one of the most nutrient-dense vegetables you can eat. They’re especially rich in fiber and antioxidants, which have many benefits for health. And it’s easy to add these versatile veggies to many different meals you already love. 

Here’s a closer look at the benefits of artichokes and how to add them to your diet.

1. Antioxidants

Artichokes are considered one of the more antioxidant-rich vegetables. 

Antioxidants are nutrients that help protect your body from the cell damage and inflammation, which can increase your risk for many chronic conditions, including:

• Heart disease

• Type 2 diabetes

• Some cancers

• Neurodegenerative diseases (like Alzheimer’s disease)

Specifically, artichokes contain the antioxidant called chlorogenic acid, which has anti-inflammatory, antibacterial, and antiviral properties. Chlorogenic acid may also help manage your blood sugar and cholesterol. 

Unlike some vegetables that lose nutrients during cooking, artichokes may actually gain antioxidant activity when cooked. Some research suggests that both steaming and boiling may significantly increase artichokes’ antioxidant activity.

2. Gut health

Artichokes are very high in fiber. A medium artichoke provides 6.8 g of fiber — almost 25% of the recommended daily amount. This is important because most people don’t get enough fiber in their diet. 

Fiber has many benefits for health. But when it comes to your gut, specifically, fiber helps:

• Support normal digestion

• Prevent constipation 

• Lower the risk of developing colorectal cancer

Artichokes contain both soluble and insoluble fiber, each of which has different health benefits. 

They also contain a specific type of prebiotic fiber called inulin. Prebiotics support your gut by serving as food for the beneficial bacteria that live there. Prebiotics also help produce compounds that may support blood sugar, immune health, and mood.

3. Weight management

Despite being relatively low in calories, artichokes can be very filling. That’s largely because of their fiber content, which can support weight loss by slowing digestion and making meals feel more substantial. Fiber also helps prevent the blood sugar spikes and crashes that may leave you feeling hungry again soon after eating. 

Artichokes also contain protein — about 3.5 g in a medium artichoke. Like fiber, protein is filling and can support weight goals. 

4. Heart health

Research on artichokes and heart health is promising, although much of it has focused on artichoke extract (a concentrated supplement made from artichoke leaves), rather than whole artichokes. Still, whole artichokes contain several nutrients and plant compounds that support heart health. For example, artichokes are high in fiber, which is strongly linked to cardiovascular health. And their fiber content may support healthy cholesterol, blood sugar, weight, and blood pressure. 

Artichokes also contain cynarin, a plant compound involved in making bile. Bile is a digestive fluid that the liver makes to help break down fats and remove excess cholesterol from the body. This is one reason cynarin is often associated with heart health. But more research is still needed to fully understand its effects and whether whole artichokes provide the same benefits as artichoke extract.

Artichokes also contain magnesium and potassium, two minerals that help support healthy blood pressure — another important part of overall heart health.

5. Immune health

Artichokes are a good source of vitamin C, which helps keep your immune system strong. Vitamin C also works as an antioxidant to protect your cells from damage that can contribute to disease.

Some research suggests that people who get more vitamin C from fruits and vegetables may have a lower risk of certain cancers. But researchers believe this benefit likely comes from the overall combination of nutrients in these foods — not from vitamin C alone.

Artichokes also provide folate, a B vitamin that your body needs to make healthy new cells, including immune cells that help fight infection. 

Artichoke nutrition

Here’s how the nutrition breaks down for one medium artichoke (cooked), which is generally considered a single serving:

• Calories: 64

• Total fat: 0.4 g

• Protein: 3.5 g

• Total carbohydrates: 14.3 g

• Fiber: 6.8 g

• Vitamin C: 8.9 mg (10% DV)

• Potassium: 343.2 mg (7% DV)

• Phosphorus: 87.6 mg (7% DV)

• Magnesium: 50.4 mg (12% DV)

• Folate: 106.8 mcg (27% DV)

• Vitamin K: 17.8 mcg (15% DV)

How to eat artichoke

Artichokes are easy to prepare and eat once you understand their parts, including the:

• Outer leaves: These are the outermost parts of the artichoke, which give it its signature spiky look. These leaves are edible once cooked. 

• Heart: The heart is the tender, meaty center of the artichoke. You can cook whole artichokes at home or buy artichoke hearts canned, frozen, or jarred. Keep in mind that marinated artichoke hearts can be higher in sodium, so it’s worth checking the nutrition label if you’re watching your sodium intake.

• Choke: This fuzzy layer sits under the leaves and above the heart. The choke isn't edible, so it's usually removed before eating the heart underneath.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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