A medium raw artichoke contains about 60 calories. Cooked, that number barely changes: a boiled medium artichoke comes in at 64 calories. Either way, artichokes are one of the lowest-calorie vegetables you can eat, and they pack a surprising amount of fiber and protein for so few calories.
Calories by Preparation Method
How you prepare an artichoke matters less than what you serve it with. The vegetable itself stays remarkably consistent across cooking methods:
- Raw (medium, 128g): 60 calories
- Boiled without salt (medium, 120g): 64 calories
- Canned hearts in brine (one 240g can): 70 calories
The small calorie bump from boiling comes from water loss concentrating the nutrients slightly. Steaming produces similar results. Where the calorie count climbs is in the extras: a tablespoon of melted butter for dipping adds around 100 calories, and marinated artichoke hearts packed in oil can easily triple the calorie count compared to those packed in water or brine.
What Makes Artichokes So Filling
Artichokes punch well above their weight for satiety. A single medium artichoke delivers 7 grams of fiber, which is roughly a quarter of what most adults need in a day. That fiber is split between soluble and insoluble types, so it slows digestion and helps keep blood sugar steady after a meal. The net carb count (total carbs minus fiber) is only about 7.5 grams per cooked artichoke, which makes them a solid choice if you’re watching carb intake.
They’re also higher in protein than most vegetables. One medium artichoke provides 3.5 to 4.2 grams of protein depending on whether it’s raw or cooked. Combined with the high fiber content and the fact that artichokes are about 85% water, they’re one of the most filling foods you can eat relative to their calorie count.
Artichoke Hearts vs. Whole Artichokes
When you eat a whole artichoke, you’re scraping small amounts of flesh from each leaf and then eating the tender heart at the center. The heart is the most calorie-dense part simply because it’s the most substantial edible portion. Canned or jarred artichoke hearts give you just that center section, already trimmed and ready to eat. A full can of hearts packed in brine runs about 70 calories, comparable to eating one whole fresh artichoke. If you’re buying jarred hearts marinated in oil, check the label carefully, as those can range from 100 to 200 calories per serving depending on the brand and oil content.
Key Nutrients Beyond Calories
For a 60-calorie food, artichokes deliver a notable spread of micronutrients. One serving provides 18% of the daily value for vitamin K, which plays a role in blood clotting and bone health. You also get 15% of your daily magnesium, a mineral involved in muscle function and sleep quality, and 9% of your daily potassium, which helps regulate blood pressure. There’s a meaningful amount of vitamin C as well, with a cooked medium artichoke providing close to 9 milligrams.
Fat content is essentially negligible at 0.4 grams per cooked artichoke, with virtually no saturated fat and zero cholesterol. Sodium is naturally low at 72 milligrams for a plain boiled artichoke, though canned versions in brine will be higher.
How Artichokes Compare to Similar Vegetables
At 60 calories with 7 grams of fiber, artichokes have one of the best calorie-to-fiber ratios of any common vegetable. For comparison, a medium stalk of broccoli has about 45 calories with 4 grams of fiber, and a cup of green peas has around 120 calories with 7 grams of fiber. Artichokes match peas on fiber at half the calories. They also beat most vegetables on protein per calorie, sitting closer to legumes than to typical greens in that regard.
If you’re adding artichokes to salads, pasta, or grain bowls, they contribute meaningful nutrition without meaningfully changing the calorie math of your meal. The main thing to watch is the preparation: a plain steamed artichoke is a 60-calorie side dish, while a stuffed artichoke loaded with breadcrumbs, cheese, and olive oil can easily top 300 calories.