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Calories in Artichokes
Carbs & Fat Grams

Written by Sky Taylor, Diet Bites

A Super Food Packing Super Nutritional Power

Oh yeah baby - this awesome vegetable is ultra low in dietary fat, caloric values while containing zero cholesterol. It has nice nutritional notes of calcium and beta carotene. It is also one of the lower carbohydrate vegetables.

Very Low in Calories, Impressive in Lutein + Zeaxanthin Benefits

For about 60 calories, the dieter can feast upon one medium specimen without guilt. Another health bonus is the impressive 'Lutein + zeaxanthin' content.

Health studies have indicated that foods rich in zeaxanthin may decrease risk for certain diseases associated with the eyes, including age related macular degeneration (AMD). Keep in mind that these studies are based on natural foods and not supplements.

Other foods which are rich sources for lutein + zeaxanthin include: broccoli, brussels sprouts, collards and other leafy greens such as turnip greens, kale, lettuce and Swiss Chard, corn, eggs, kiwi fruit, peas, raw spinach (another leafy green) wolfberries (goji berries), and zucchini.

How to Cook an Artichoke

This is perhaps one of the most confusing vegetables when it comes to preparation as well as how to attack the prepared specimen after it arrives on the meal plate. Here is our step by step process for no-fuss artichokes:

1. Twist off the stalk on the bottom end of the specimen. If the specimen is fresh, it should give away quite easily.

2. Remove the excess fibers at the base where the stalk resided.

3. Trim the base, making it flat. Remove any of the base leaves that are hard in texture.

4. Get out your kitchen shears and trim the tips of the leaves if necessary. If they are exceptionally spiked, then you'll want to do this step.

5. Give the specimen a good rinse with clean running water.

6. Squeeze the juice of a small lemon into boiling water and carefully add the artichoke.

7. Simmer until tender; this generally requires about half an hour for a medium specimen and about forty-five minutes for a larger one. To test for doneness, simply remove a leaf; the end next to the stalk should be tender.

8. Remove and thoroughly drain.

9. A serving size is generally one specimen - or it can be halved if the meal is substantial. Set out a dish of your favorite dipping sauce; melted light margarine or vinaigrette are both good choices for dieters. Dip the leaves as they are peeled from the artichoke into the sauce or margarine then pull the leaf through the teeth to remove the edible part of the vegetable.

10. Remove the prickly part of the choke to reveal the heart; it is quite delicious.

Calories, Nutrition in Artichoke

Artichokes, (globe or French), raw

Unit Measures

1 artichoke, medium

1 large

Alcohol, ethyl

g

0.0

0.0

Ash

g

1.45

1.83

Calcium, Ca

mg

56

71

Calories

kcal

60

76

Carbohydrate

g

13.45

17.03

Carotene, alpha

mcg

0

0

Carotene, beta

mcg

136

172

Cholesterol

mg

0

0

Copper, Cu

mg

0.296

0.374

Cryptoxanthin, beta

mcg

0

0

Monounsaturated Fats

g

0.006

0.008

Polyunsaturated Fats

g

0.082

0.104

Saturated Fats

g

0.046

0.058

Fiber, total dietary

g

6.9

8.7

Folate, DFE

mcg_DFE

87

110

Folate, food

mcg

87

110

Folate, total

mcg

87

110

Folic acid

mcg

0

0

Iron, Fe

mg

1.64

2.07

Lutein + zeaxanthin

mcg

594

752

Lycopene

mcg

0

0

Magnesium, Mg

mg

77

97

Manganese, Mn

mg

0.328

0.415

Niacin

mg

1.339

1.695

Pantothenic acid

mg

0.433

0.548

Phosphorus, P

mg

115

146

Potassium, K

mg

474

599

Protein

g

4.19

5.30

Retinol

mcg

0

0

Riboflavin

mg

0.084

0.107

Selenium, Se

mcg

0.3

0.3

Sodium, Na

mg

120

152

Thiamin

mg

0.092

0.117

Total lipid (fat)

g

0.19

0.24

Vitamin A, IU

IU

227

287

Vitamin B-12

mcg

0.00

0.00

Vitamin B-6

mg

0.148

0.188

Vitamin C

mg

15.0

19.0

Vitamin E

mg

0.24

0.31

Vitamin K

mcg

18.9

24.0

Zinc, Zn

mg

0.63

0.79

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