A medium globe artichoke (about 120 grams) contains 14 grams of total carbohydrates. Half of those carbs come from fiber, leaving roughly 7 grams of net (digestible) carbs. That puts artichokes in a moderate range for vegetables, higher than many salad greens but still reasonable for most eating plans.
Full Carb Breakdown
The 14 grams of total carbs in a medium artichoke break down into two main components: 7 grams of dietary fiber and 7 grams of digestible carbohydrates. If you eat a full cup of cooked artichoke hearts (about 170 grams), the numbers climb to around 20 grams of total carbs and 10 grams of fiber, leaving 10 grams of net carbs.
Most of the digestible carbs in artichokes come from simple sugars and a small amount of starch. The calorie count stays low, typically around 60 calories for a whole medium artichoke, because so much of the plant is water and indigestible fiber.
Why the Fiber Matters
Artichokes are one of the richest vegetable sources of fiber you can eat. That 7 grams in a single medium artichoke is roughly a quarter of the daily recommended intake for most adults. A significant portion of this fiber is inulin, a soluble prebiotic fiber that feeds beneficial gut bacteria.
Inulin also slows the release of glucose into your bloodstream. Because it takes longer to break down than simple sugars, it helps prevent the sharp blood sugar spikes and crashes that come from faster-digesting carbs. Regular intake of prebiotic fiber like inulin has been linked to lower LDL cholesterol, reduced blood lipids, and better immune function. So while artichokes do contain a moderate amount of carbs, the type of carbohydrate they deliver is largely the kind your body handles well.
How Artichokes Compare to Other Vegetables
Artichokes sit in the middle of the pack when stacked against other popular vegetables:
- Artichoke (1 medium, 120 g): 14 g total carbs, 7 g fiber, 7 g net carbs
- Broccoli (1 cup raw, 91 g): 6 g total carbs, 2 g fiber, 4 g net carbs
- Asparagus (1 cup cooked, 180 g): 7 g total carbs, 4 g fiber, 3 g net carbs
Broccoli and asparagus are clearly lower in carbs, but they also deliver less fiber per serving. If you’re simply watching total carb intake, artichokes require a bit more budgeting. If you’re focused on getting more fiber and prebiotics, artichokes punch well above their weight compared to most vegetables.
Artichokes on a Low-Carb or Keto Diet
For a general low-carb diet (under 50 to 100 grams of net carbs per day), artichokes fit easily. One medium artichoke at 7 grams of net carbs barely makes a dent in that allowance, and the high fiber content makes it a smart choice.
Strict keto is a tighter fit. If your daily limit is 20 grams of net carbs, a single artichoke takes up about a third of your budget. That’s not disqualifying, but it means you’d need to plan the rest of your meals carefully. Many keto dieters find it easier to use artichoke hearts as a smaller side portion rather than eating a whole artichoke, keeping the serving to a quarter or half cup to stay in range.
Fresh vs. Canned vs. Marinated
The numbers above apply to plain boiled or steamed artichokes. Canned artichoke hearts packed in water are nutritionally similar, though sodium is higher. Marinated artichoke hearts in oil are a different story. The oil adds calories (often doubling or tripling the count), and some marinades include sugar, which bumps the carb total by a few grams per serving. Check the label if you’re tracking closely.
Frozen artichoke hearts are another convenient option that keeps the carb profile nearly identical to fresh. They’re already trimmed and partially cooked, so you get the same fiber and nutrient content with less prep work.