Eating a whole artichoke is a sublimely fun, relaxing activity. You can mindfully pull off petals one by one, dip them into your favorite aioli, and use your teeth to gently strip the soft flesh off the petals. The goal is to make it to the center, leaving a large pile of petals but none of the tender heart or stem on your plate. But are artichokes good for you?

🥬 Are Artichokes Good For You? Let’s Dig In From the Outside In

The very act of eating an artichoke can be good for you. Taking time to slow down, slow your breathing, and enjoy eating a vegetable is an activity that can be relaxing and rejuvenating. But did you know there are specific nutrition and health benefits associated with eating artichokes?

🌿 Nutritional Benefits of Artichokes: Low in Calories, High in Nutrients

Let’s start with their calorie content. A medium artichoke contains just 65 calories that come from the soft underbelly of the tougher outer petals as well as the heart and stem. The calories come from carbohydrates and protein; artichokes do not contain any fat.

🧄 Boost the Benefits: What to Dip Your Artichoke In Matters

Dipping the petals into a classic aioli–made with ingredients like California extra virgin olive oil, egg yolks, garlic, and mustard–provides your body with unsaturated fatty acids (from the EVOO) and choline (from the eggs), compounds that promote heart health. 

Want a super-easy dip to pair with your next artichoke? Try our Zesty Garlic Aioil made with mayonnaise, sour cream, lemon juice, and garlic.

💚 Are Artichokes Good for Your Heart? Absolutely.

California artichokes are good sources of nutrients that support heart health like folate and magnesium, and they contain no cholesterol and very little sodium. One medium artichoke contributes 7% of the daily value of potassium, a mineral that helps support healthy blood pressure. So, you get the picture, right? Taking the time to slowly eat to the heart of an artichoke is good for your heart!

🧠 Gut Health and Fiber: The Unsung Superpower of Artichokes

But there’s more to the story about the benefits of eating artichokes – they are an excellent source of fiber. One medium artichoke contains 7 grams or one-quarter of your daily need for fiber. This fiber not only helps improve digestion, it also feeds good bacteria in your gut. The good gut bacteria, when well fed, can boost immunity and increase the absorption of beneficial nutrients. 

So what are you waiting for? California Artichokes are available year-round making them the perfect vegetable to add to any meal when you want to slow down, take your time, and appreciate the reasons artichokes are good for you.

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This article was written by Amy Myrdal Miller, MS, RDN, FAND, Registered Dietitian Nutritionist

Amy Myrdal Miller, MS, RDN, FAND, is an award-winning dietitian, farmer’s daughter, public speaker, author, and president of Farmer’s Daughter® Consulting, Inc., an agriculture, food, and culinary communications firm. Amy’s career highlights include working for Dole Food Company, the California Walnut Commission and California Walnut Board, and The Culinary Institute of America. A farmer’s daughter from North Dakota, today Amy and her husband Scott Miller live in Carmichael, California, with “the interns” Violet Grey and Schroeder the Shredder.