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Fiber-rich artichoke dish with lemon
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Lemony artichoke (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 17.6 g of carbs, 4.3 g of protein, 2.9 g of fat and 8.8 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
17.6g
· 6% DV
Protein
4.3g
· 9% DV
Fat
2.9g
· 4% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 15% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 17.6 g | 6% |
| Fiber | 8.8 g | 31% |
| Protein | 4.3 g | 9% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 1 piece (small) | 60 g | 35 kcal |
| 1 piece (medium) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 piece (large) | 130 g | 75 kcal |
| 1 cup (diced) | 140 g | 81 kcal |
| 1 cup (chopped) | 160 g | 93 kcal |
| 1 serving (large) | 250 g | 145 kcal |
Calculated from 58 calories per 100 g.
Lemony artichoke is an artichoke dish seasoned with lemon for a bright, tangy flavor. Recipes vary: some use artichoke hearts with olive oil and herbs, while others add vegetables such as peas or carrots.
You make Lemony artichoke by cooking trimmed artichokes with lemon, olive oil, and seasonings until tender. Add a little water or broth to the pan, cover, and simmer gently; check tenderness with a knife rather than relying on a fixed cooking time.
Yes, canned artichoke hearts work in Lemony artichoke, though they are already cooked and usually softer than fresh ones. Drain and rinse them, then add them near the end so they warm through without falling apart.
For Lemony artichoke made with whole fresh artichokes, scoop out the fuzzy choke after trimming the leaves. The choke is not the edible heart; removing it gives the dish a better texture and makes the heart easier to eat.
Keep trimmed artichokes for Lemony artichoke in a bowl of water with lemon juice until you are ready to cook them. The cut surfaces oxidize in air, and the acid slows that browning.
Yes, frozen artichoke hearts are convenient for Lemony artichoke. Thaw and drain them first, then add them to the pan and cook just until tender; they can become mushy if simmered for as long as fresh whole artichokes.
Dill, parsley, and mint all pair well with Lemony artichoke. Stir tender herbs in near the end of cooking to keep their aroma fresh, or scatter them over the dish just before serving.
Lemony artichoke pairs well with crusty bread, rice, grilled fish, or a simple salad. For a light meal, serve it with bread or grains; as a side dish, it complements simply seasoned mains.
Yes, Lemony artichoke can be served cold or at room temperature, especially when cooked with olive oil. Chill it after cooking and let it sit briefly before serving so the lemon and herbs are easier to taste.
Yes, reheat Lemony artichoke gently on the stove with a splash of water, or warm it covered in the microwave. Avoid vigorous boiling, which can break up the artichokes; stir carefully and heat until steaming hot.
Vitamins
Vitamin K
28.8µg · 24% DV
Vitamin C
17.1mg · 19% DV
Folate
75.6µg · 19% DV
B3
1.62mg · 10% DV
Minerals
Copper
0.29mg · 32% DV
Magnesium
68mg · 16% DV
Phosphorus
112mg · 16% DV
Potassium ⭐
522mg · 15% DV
Sodium
324mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 104 calories in 1 serving (medium) (180 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.
Lemony artichoke is a simple vegetable dish built around artichoke, cooked with lemon juice and often olive oil. Recipes vary, but the lemon gives the tender artichoke a fresh, pleasantly tangy finish rather than masking its mild, earthy flavour.
In Turkey, it is commonly served as a zeytinyağlı—at room temperature or chilled—as a meze or a light accompaniment to a meal. Elsewhere, it works well as a Mediterranean-style side, alongside rice, grains or bread. Artichoke makes it a fibre-rich choice: it provides 4.9 g of fibre per 100 g. For a lighter plate, keep the oil modest; add herbs or extra lemon for brightness.
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.
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.
NOVA 2
Minimally Processed
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.4g
MONOUNSATURATED
1.04g
POLYUNSATURATED
0.67g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.