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Raw artichoke heart Calories
High in fiber
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw artichoke heart (30 g) has 14 calories. That works out to 47 calories per 100 g. It contains 3.2 g of carbs, 1 g of protein, 0.1 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw artichoke heart Nutrition Facts
Selected: 1 piece (medium) · 30 g
14
KCAL / 30G
Carbs
3.2g
· 1% DV
Protein
1g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 23% · Fat 5%
Raw artichoke heart nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Raw artichoke heart?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 14 kcal |
| 1 piece (small) | 20 g | 9 kcal |
| 1 piece (large) | 45 g | 21 kcal |
| 2 piece (double) | 60 g | 28 kcal |
| ½ cup (chopped) | 60 g | 28 kcal |
| 1 serving (medium) | 85 g | 40 kcal |
| 3 piece (triple) | 90 g | 42 kcal |
| 100 g | 100 g | 47 kcal |
| 1 cup (chopped) | 120 g | 56 kcal |
Calculated from 47 calories per 100 g.
Frequently Asked Questions About Raw artichoke heart
Can you eat a raw artichoke heart?
Yes, you can eat a raw artichoke heart. Remove any tough leaves and the fuzzy choke, then slice the tender part thinly; eating it finely cut makes its firm, fibrous texture easier to manage.
How do you keep a raw artichoke heart from turning brown?
Coat a raw artichoke heart with lemon juice or place cut pieces in water with lemon. Cutting exposes the flesh to air, which causes browning, so prepare it just before serving when possible.
What does a raw artichoke heart taste like?
A raw artichoke heart tastes mildly sweet and grassy, with a slight bitterness. Its texture is crisp but can be fibrous, especially if the heart is mature or not trimmed well.
How do you prepare a raw artichoke heart for a salad?
Slice a raw artichoke heart very thinly and toss it with lemon juice and olive oil before adding it to a salad. Thin slices soften the firm texture slightly and pair well with leafy greens.
Do you need to remove the choke from a raw artichoke heart?
Yes, remove the fuzzy choke if it is still present. It can be unpleasant to eat, and a prepared raw artichoke heart may already have had it removed, so check the center before slicing.
Can you freeze raw artichoke hearts?
You can freeze them, but raw artichoke hearts may turn soft and discolored after thawing. For a better texture, briefly blanch the trimmed hearts, cool them, and then freeze them in an airtight container.
How do you choose a fresh artichoke for its raw heart?
Choose an artichoke that feels heavy for its size and has tightly closed, firm leaves. Avoid one with dry, badly browned, or limp leaves, as its heart may also be past its best.
How long do raw artichoke hearts last in the fridge?
Prepared raw artichoke hearts keep best in an airtight container in the refrigerator and should be used promptly. A little lemon juice helps slow browning, but discard them if they become slimy or develop an off smell.
Can you eat the outer leaves of a raw artichoke heart?
No, the tough outer leaves are not part of the tender heart and are not pleasant to eat raw. Trim them away and use the softer inner base; remove any remaining fuzzy center as well.
Are raw artichoke hearts harder to digest than cooked ones?
They can be; raw artichoke hearts are firm and high in fiber, so they may cause gas or bloating for some people. Cooking softens their texture, while thinly slicing a raw heart can make it easier to eat.
Raw artichoke heart Vitamins & Minerals
Vitamins
Folate
20.4µg · 5% DV
Vitamin C
3.51mg · 4% DV
Vitamin K
4.44µg · 4% DV
B5
0.1mg · 2% DV
Minerals
Copper
0.07mg · 8% DV
Magnesium
18mg · 4% DV
Phosphorus
27mg · 4% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
111mg · 3% DV
Sodium
28mg · 1% DV
Raw artichoke heart Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw artichoke heart
To burn the 14 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw artichoke heart?
A raw artichoke heart is the tender centre left after an artichoke’s tough outer leaves and fuzzy choke are removed. Artichokes are native to the Mediterranean, where hearts are often cooked, but young, tender ones can also be eaten raw, thinly sliced into salads or served as part of an antipasto spread.
Its flavour is gently vegetal, with a faint bitterness, and the texture is crisp and firm. Toss slices with lemon and olive oil soon after cutting, since the exposed surface darkens; lemon also makes a bright, simple dressing. Raw artichoke heart is high in fibre and naturally low in fat. Pair it with beans, grains or other salad ingredients for a more substantial meal.
How Nutritious Is Raw artichoke heart?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Raw artichoke heart Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Raw artichoke heart Contain Allergens?
No known major allergens
Which Diets Is Raw artichoke heart Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw artichoke heart Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.