Artichokes

Artichokes contain healthy amounts of minerals like calcium, magnesium and iron. They also contain several B vitamins and lots of lutein/zeaxanthins. Artichokes are quite a nutritional powerhouse.

Healthy Artichoke Recipes:

• Artichoke and Bean Sprout Salad
• Artichoke Kebabs
• Artichoke Soup

The following nutrition information is for one serving of artichokes. That would be about one medium artichoke, or 128 grams. This general information is for any variety of raw artichokes.

Water: 108.72 g

Calories: 60

Protein: 4.19 g

Carbohydrates: 13.45 g

Fiber: 6.9 g

Total Fat: 0.19 g

Saturated Fat: 0.046 g

Monounsaturated Fat: 0.006 g

Polyunsaturated Fat: 0.082 g

Cholesterol: 0 mg

Calcium: 56 mg

Iron: 1.64 mg

Magnesium: 77 mg

Phosphorus: 115 mg

Potassium: 474 mg

Sodium: 120 mg

Zinc: 0.63 mg

Vitamin C: 15 mg

Thiamin: 0.092 mg

Riboflavin: 0.084 mg

Niacin: 1.339 mg

Pantothenic Acid: 0.433 mg

Vitamin B6: 0.148 mcg

Vitamin B12: 0 mcg

Folate: 87 mcg

Vitamin A: 227 IU

Vitamin E: 0.24 mg

Vitamin K: 18.9 mcg

beta Carotene: 136 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 594 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men