Artichokes (Globe or French) β Cooked, Blanched, Drained, Without Salt
Artichokes, specifically the globe or French variety, are a nutritious and flavorful vegetable enjoyed for their unique taste and health benefits. When cooked and blanched, artichokes provide a satisfying texture and a rich, earthy flavor that complements a variety of dishes. This vegetable is particularly prized for its versatility, whether used in salads, pastas, dips, or as a side dish.
Nutritional Information
Hereβs a closer look at the nutritional profile of cooked, blanched, and drained artichokes without added salt (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 53 kcal |
| Protein | 2.89 g |
| Total Fat | 0.34 g |
| Saturated Fat | 0.079 g |
| Carbohydrates | 11.95 g |
| Fiber | 5.7 g |
| Sugar | 0.99 g |
| Calcium | 21 mg |
| Iron | 0.61 mg |
| Magnesium | 42 mg |
| Phosphorus | 73 mg |
| Potassium | 286 mg |
| Sodium | 60 mg |
| Zinc | 0.4 mg |
| Copper | 0.127 mcg |
| Manganese | 0.225 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 7.4 mg |
| Thiamine (B1) | 0.05 mg |
| Riboflavin (B2) | 0.089 mg |
| Niacin (B3) | 1.11 mg |
| Vitamin B6 | 0.081 mg |
| Folate | 89 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Artichokes are a rich source of dietary fiber, which helps to promote digestive health and maintain a healthy weight. With a fiber content of 5.7g per 100g, they can support regular bowel movements and help reduce cholesterol levels. Their low calorie count (53 kcal per 100g) makes them an excellent choice for those looking to manage their weight while still enjoying delicious and filling foods.
In addition to fiber, artichokes are a good source of essential vitamins and minerals. Notably, they provide potassium, which is vital for maintaining proper heart and muscle function, and magnesium, which plays a key role in nerve function and bone health. The vegetable also delivers a decent amount of folate (89 mcg), a B-vitamin that is important for cell growth and function, particularly during pregnancy.
Artichokes are also rich in antioxidants, such as vitamin C, which supports immune health and skin repair, and manganese, which helps protect cells from oxidative stress. The vegetable’s contribution of iron and zinc further supports overall health by aiding in the transport of oxygen through the blood and supporting a healthy immune system.
Dietary Considerations
- Gluten-Free: Artichokes are naturally gluten-free, making them a great addition to gluten-free diets.
- Vegan & Vegetarian-Friendly: Since artichokes contain no animal products, they are suitable for both vegan and vegetarian diets.
- Low in Sodium: The absence of added salt makes artichokes an excellent option for individuals on low-sodium diets, such as those managing hypertension.
Cooking Tips
- Artichokes can be enjoyed in a variety of dishes, from hearty salads and pasta dishes to dips and spreads.
- Blanching or steaming artichokes helps preserve their nutrients and natural flavor. Make sure to remove the tough outer leaves before cooking.
- For added flavor, try marinating artichoke hearts with olive oil, garlic, and herbs, or add them to a Mediterranean-inspired dish like a vegetable medley.
Conclusion
Artichokes are a nutritious and versatile vegetable, offering a wide range of health benefits, including digestive support, heart health, and antioxidant protection. Whether youβre looking to incorporate more fiber into your diet, enhance your meals with a healthy vegetable, or simply enjoy their unique flavor, artichokes are a wonderful option to consider.
