Artichokes are native to the Mediterranean and grow best in coastal climates. The majority of the artichokes grown in the United States are grown in Monterey County, California, on artichoke farms. When you buy an artichoke you should choose one that is dark green and has tight leaves. When the leaves open up, the artichoke is usually past its prime.
Nutritional values are based on one medium artichoke, raw.
Basic Nutrition
One medium artichoke contains 60 calories, 13.4 g of total carbohydrates and 6.9 g of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent 4 percent of the recommended daily value, or DV, for carbohydrates and a large 28 percent for dietary fiber. One artichoke also provides 4.2 g, or 8 percent DV, of protein.
Calories and Carbohydrates
One medium artichoke contains 60 calories. Carbohydrates account for the majority of the calories, with 48.3. Protein contributes to 10.2 calories, and the remaining calories come from fat. Carbohydrates total 13.4, or 4 percent DV. Artichokes are an excellent source of dietary fiber, with 28 percent recommended daily value. Artichokes are also low in sugars, with only 1.3 g.
Fats
Artichokes are low in fat, with only 0.3 g in one medium artichoke. This fat comes from healthy unsaturated fat and only contains less than 0.1 g of saturated fats. You'll also gain minimal heart-healthy fatty acids of 21.8 mg of omega-3 fatty acids and 58.9 mg of omega-6 fatty acids.
Vitamins
Artichokes are a good source of vitamin C, with 15.0 mg, or 25 percent DV; vitamin K, with 18.9 mcg, or 24 percent DV; and folate, with 87 mcg, or 22 percent DV. Other vitamins containing between 5 and 7 percent DV, each, include thiamin, riboflavin, niacin and vitamin B6. Other vitamins with less than 4 percent DV include pantothenic acid and vitamin E.
Minerals
One medium artichoke is a rich source of magnesium, with 76.8 mg, or 19 percent DV. It also contains 0.3 mg of manganese, or 16 percent DV; 0.3 mg of copper, or 15 percent DV; 473.6 mg of potassium, or 14 percent DV and 115 mg of phosphorus, or 12 percent DV. Other minerals include 1.6 mg of iron, or 9 percent DV; 56.3 mg of calcium, or 6 percent DV and 0.6 mg of zinc, or 4 percent DV.
Sodium
One raw artichoke contain 120 mg of sodium, or 5 percent DV. To avoid increasing the sodium content, you should avoid adding salt when boiling. Adding salt will increase the sodium content substantially.
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