Artichokes seem intimidating to first-timers, but they are extremely beneficial to us and should be more often on our plates.
But, are artichokes also high in fiber, and how do they compare to avocados and bananas?
Table of Contents
- Are artichokes high in fiber?
- How much fiber is in artichokes?
- Nutritional Facts: Artichokes, raw (3.5 oz/100 g)
- How much artichokes should I eat for fiber?
- Which has more fiber, artichokes or avocados?
- Which has more fiber, artichokes or bananas?
- What other foods are high in fiber?
- Why is fiber important?
- Conclusion
Are artichokes high in fiber?
Artichokes are high in fiber. A 3.5 oz (100 g) serving contains 20% of your recommended daily fiber intake. A medium-sized artichoke has even more fiber, close to 30% of the daily value.
There are many different types of artichokes, such as Baby Anzio artichokes, Big Heart, Castel, Chianti, Fiesole, and many more. However, we'll be talking about Green Globe artichokes in this article.
How much fiber is in artichokes?
Raw artichokes have less fiber than boiled ones. 3.5 g (100 g) of raw artichokes contain 5 grams of fiber or 20% of daily fiber, while boiled artichokes have 9 grams or a whopping 36% of fiber.
Artichokes are also high in other nutrients, minerals, and vitamins such as vitamin C, magnesium, potassium, and protein. Artichokes also include inulin, a type of fiber that acts as a prebiotic.
We can't digest these types of fiber, but our good gut bacteria can.
Nutritional Facts: Artichokes, raw (3.5 oz/100 g)
- 47 Calories
- Total Fat 0.2 g
- Saturated fat 0 g
- Sodium 94 mg
- Potassium 370 mg
- Total Carbohydrate 11 g
- Dietary fiber 5 g
- Sugar 1 g
- Protein 3.3 g
- Vitamin C 19% DV
- Calcium 4% DV
- Iron 7% DV
- Vitamin D 0% DV
- Vitamin B6 5% DV
- Magnesium 15% DV
How much artichokes should I eat for fiber?
We already know that boiled artichokes have more nutrients and fiber than raw ones. For that reason, you get more benefits per 3.5 oz (100 g) and get more fiber by eating virtually the same amount.
In fact, you get almost double the amount of fiber after cooking artichokes. Raw artichokes have 5 grams of fiber, which is already a lot, but cooking them will give you 9 grams or 36% of recommended daily intake of fiber.
Which has more fiber, artichokes or avocados?
Avocados are known for their high fat, potassium, and fiber content. So, how do artichokes fare with them? Quite good, actually. Boiled artichokes have more fiber and protein than avocados, but much less fat, calories, and potassium.
| 100 g | Artichokes (raw) | Artichokes (boiled) | Avocado |
| Calories | 47 | 53 | 160 |
| Carbohydrates | 11 g | 12 g | 9 g |
| Protein | 3.3 g | 2.9 g | 2 g |
| Fat | 0.2 g | 0.3 g | 15 g |
| Fiber | 5 g | 9 g | 7 g |
| Potassium | 370 mg | 286 mg | 485 mg |
| Vitamin C (%DV) | 19% | 12% | 16% |
| Vitamin B6 (%DV) | 5% | 5% | 15% |
| Vitamin B12 (%DV) | 0% | 0% | 0% |
| Calcium (%DV) | 4% | 2% | 1% |
| Iron (%DV) | 7% | 3% | 3% |
| Magnesium (%DV) | 15% | 10% | 7% |
| Vitamin D (%DV) | 0% | 0% | 0% |
Which has more fiber, artichokes or bananas?
Artichokes have much more fiber than the same amount of bananas. For instance, 3.5 oz boiled artichokes have 9 grams of fiber compared to "only" 2.6 g in bananas.
Artichokes also have fewer calories, carbs, and potassium.
| 100 g | Artichokes (raw) | Artichokes (boiled) | Banana |
| Calories | 47 | 53 | 89 |
| Carbohydrates | 11 g | 12 g | 23 g |
| Protein | 3.3 g | 2.9 g | 1.1 g |
| Fat | 0.2 g | 0.3 g | 0.3 g |
| Fiber | 5 g | 9 g | 2.6 g |
| Potassium | 370 mg | 286 mg | 358 mg |
| Vitamin C (%DV) | 19% | 12% | 14% |
| Vitamin B6 (%DV) | 5% | 5% | 20% |
| Vitamin B12 (%DV) | 0% | 0% | 0% |
| Calcium (%DV) | 4% | 2% | 0% |
| Iron (%DV) | 7% | 3% | 1% |
| Magnesium (%DV) | 15% | 10% | 6% |
| Vitamin D (%DV) | 0% | 0% | 0% |
What other foods are high in fiber?
1. Raspberries
Raspberries are one of the best fruits that you can eat. They are very high in fiber (7 grams per 3.5 oz) and are readily available in stores. One cup of raspberries will net you 32% of recommended daily fiber content.
2. Pears
A medium pear (178 g) has 6 grams of fiber or almost a quarter of daily value (25 g). Apart from fiber, pears are high in vitamin C (12% DV) and potassium (5% DV).
3. Strawberries
Strawberries are extremely high in vitamin C but also have a respectable fiber content. 3.5 oz strawberries will give you 2 grams of fiber or 8% of daily value and a whopping 97% of vitamin C.
Strawberries are also very low in calories, have virtually no fat or protein, but pack a respectable amount of potassium.
Why is fiber important?
Fiber is very important to our bodies. But why is that, and what is fiber? First of all, fiber includes parts of plants that we can't absorb. We don't digest it, and it passes through our stomach, small intestine, and colon.
The two types of fiber include soluble and insoluble fiber. The first one can help lower blood cholesterol and glucose levels and is found in oats, beans, peas, apples, carrots, citruses, etc.
Insoluble fiber, on the other hand, increases stool bulk and helps your bowel movements. It can be found in cauliflower and potatoes, nuts, beans, wheat bran, whole-wheat flour, etc.
Conclusion
Boiled artichokes are very high in fiber but also in potassium, vitamin C, and magnesium. Their hearts are completely edible and delicious.
However, the fuzzy choke is only edible in baby artichokes. Also, everything but the innermost leaves is tough and has to be scraped with your teeth to eat the delicate parts.
Source: USDA