Carbs in Artichokes and Best Keto Artichoke Recipes
on Apr 27, 2023
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Artichokes are a versatile and nutritious vegetable that can be enjoyed in a variety of ways, but how do they fit into a keto diet? In this post, you’ll learn the carb content of artichokes, their benefits for keto and low-carb diets, and some delicious keto-friendly artichoke recipes.
If you are following a ketogenic or low-carb diet, you might be wondering whether artichokes are a good choice for your meal plan.
What Is An Artichoke?
An artichoke is a type of vegetable that is commonly used in Mediterranean cuisine. They have a thick, fibrous outer layer of leaves that surround a soft and edible inner core called the heart.
Artichokes are a good source of fiber, vitamin C, and various minerals, and are known for their unique flavor and texture.
Are Artichokes Keto-Friendly?
Artichokes are relatively low in carbs, making them a good choice for those following a keto or low-carb diet. According to the USDA, a medium-sized raw artichoke (128g) contains about 13 grams of total carbs, 6.9 grams of which are fiber. This means that a medium artichoke contains about 6 grams of net carbs, which is a relatively small amount.
However, keep in mind that the low carb content in this thorny vegetable is not as significant as other keto veggies, such as zucchini or broccoli.
Are Artichoke Hearts Keto-Friendly?
Yes. Artichoke hearts are the edible part of the artichoke and you can also buy canned artichokes, which is a convenient option for adding artichokes to recipes.
As per USDA, one cup serving of artichoke heart (170 grams) contains about 20 grams of total carbs, about half of which are fiber, resulting in 10 grams of net carbs.
Are Marinated Artichokes Keto-Friendly?
Marinated artichokes are a popular snack and ingredient in many recipes, but they can vary in carb content depending on the brand and preparation. A 100-gram serving of marinated artichoke contains about 15 grams of carb, or 5 grams of net carbs, according to the USDA.
Be sure to check the nutrition label carefully to ensure that the marinated artichokes you choose fit within your carb limit. Some brands may add sugar or other high-carb ingredients to their marinade.
Is Artichoke Dip Keto?
Artichoke dip is keto-friendly. One tablespoon only has about 0.8 grams of carbs according to the USDA. You can make a keto-friendly version of artichoke dip by using low-carb ingredients such as cream cheese, mayonnaise, and sour cream.
How Many Carbs Are In An Artichoke?
According to the USDA, a medium-sized raw artichoke contains about 13.4 grams of total carbs. Artichokes are also a good source of other nutrients such as vitamin C, folate, and potassium. Artichokes are highly recommended if you’re looking for nutritious green veggies to include as part of your keto diet.
How Many Net Carbs In Artichoke?
A medium-sized artichoke contains about 6 grams of net carbs. This makes artichokes a good choice for those following a keto or low-carb diet. Below is the net carb of a medium sized raw and cooked artichoke based on USDA nutrient database:
| 1 Medium Artichoke | Total Carbs | Net Carbs |
| Raw (128g) | 13.4 grams | 6.5 grams |
| Cooked (120g) | 14.4 grams | 7.5 grams |
Artichoke Benefits For Keto And Low-Carb Diets
Artichokes offer several benefits for those following a keto or low-carb diet. They are low in carbs and high in fiber, which can help you feel full and satisfied while staying within your carb limit.
Artichokes also contain antioxidants and other nutrients that can support overall health and well-being.
How To Incorporate It Into A Keto Diet
One of the best ways to enjoy artichokes on a keto diet is by making a low-carb dip, such as an artichoke and spinach dip, using cream cheese, sour cream, and parmesan cheese.
You can also stuff artichoke hearts with keto-friendly ingredients such as bacon, cheese, and herbs.
Artichokes And Weight Loss On A Low-Carb Diet
Artichokes are an excellent source of dietary fiber, which can help with weight loss on a low-carb diet. Fiber helps to keep you feeling full for longer, reducing your appetite and calorie intake. Artichokes are also low in calories and can be a great addition to a weight loss diet.
Other Keto-Friendly Vegetables
While artichokes can be a valuable addition to a ketogenic diet, there are also other keto-friendly vegetables that you can enjoy. Leafy greens like spinach, kale, and lettuce are low in carbs and high in fiber, making them perfect for a keto diet.
Cruciferous vegetables like broccoli, cauliflower, and cabbage are also keto-friendly and packed with nutrients.
Artichokes Nutrition Facts (Macros)
How Many Carbs In Artichoke?
A medium-sized raw artichoke contains around 13.4 grams of carbs while a medium sized cooked artichoke has 14.4 grams of carbs.
Fats
Artichokes are low in fat, with only 0.2 grams of fat in a raw medium-sized artichoke and 0.4 grams in a cooked one.
Protein
Artichokes are a good source of plant-based protein, with around 4 grams of protein in a medium-sized artichoke.
Calories
A medium-sized cooked artichoke contains about 64 calories, making it a low-calorie vegetable that can be a valuable addition to a weight loss diet.
FAQ
Can I eat artichokes on a low-carb diet?
Yes, artichokes can be eaten on a low-carb diet. They are low in carbs and high in fiber, making them a suitable vegetable for a ketogenic diet.
Are artichokes high in carbs?
Artichokes are not high in carbs, as a medium-sized artichoke contains around 14 grams of carb. They are a good source of dietary fiber, with one medium artichoke containing about 7 grams of fiber.
How many carbs are in artichoke hearts?
According to the USDA, one artichoke heart (30 grams) has about 3.6 grams of carbs.
How many carbs are in cooked artichokes?
Cooked artichokes are slightly higher in carbs than artichoke hearts, but they are still a great option for those following a keto diet. Per USDA, one medium sized cooked artichoke contains 7.5 grams of net carbs, which is still considered low-carb. However, it is important to note that the carb content can vary depending on the cooking method and any added sauces or toppings.
Are Jerusalem artichokes keto?
Jerusalem artichokes, also known as sunchokes, are not the best option for those following a keto diet. Although they are a good source of fiber and contain essential nutrients, they are high in carbs. A 100-gram serving of raw Jerusalem artichoke contains 15.8 grams of net carbs per USDA. Therefore, it is best to avoid Jerusalem artichokes when following a keto diet.
Best Keto Artichoke Recipes
Keto Spinach Artichoke Dip
This recipe is a perfect low-carb, keto-friendly snack or appetizer. It combines spinach, artichoke hearts, cream cheese, sour cream, and grated parmesan cheese for a deliciously creamy dip. The dip can be made ahead of time and reheated in the oven when you’re ready to serve.
- Net Carbs: 2 g
- Total Carbs: 3 g
- Calories: 116
- Fat: 10 g
- Protein: 4 g
Keto Spinach Artichoke Chicken
This is a delicious and healthy keto-friendly meal that combines chicken breasts, spinach, artichoke hearts, cream cheese, and grated parmesan cheese. It’s a one-pan dish that’s easy to prepare and cook, making it perfect for a busy weeknight dinner.
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 554
- Fat: 33 g
- Protein: 56 g
Keto Chicken and Artichoke Casserole
This hearty and delicious keto-friendly casserole combines chicken, artichoke hearts, spinach, cream cheese, and grated parmesan cheese. The casserole is easy to make and can be prepared ahead of time and baked when you’re ready to eat. It’s perfect comfort food for a chilly evening.
- Net Carbs: 8 g
- Total Carbs: 12 g
- Calories: 589
- Fat: 43 g
- Protein: 40 g
Keto Stuffed Artichokes
This is a low-carb and keto-friendly version of stuffed artichokes. The artichokes are stuffed with a mixture of ground pork rinds, Parmesan cheese, and spices, then baked until tender. This recipe is gluten-free, grain-free, and suitable for those following a ketogenic diet.
- Net Carbs: 3 g
- Total Carbs: 4 g
- Calories: 137
- Fat: 9 g
- Protein: 8 g
Keto Grilled Artichokes
Simply grill the artichokes after they have been marinated in a mixture of olive oil, lemon juice, garlic, and herbs! The result is a delicious and flavorful side dish that is low in carbs and suitable for those following a keto diet.
- Net Carbs: 6.99 g
- Total Carbs: 14.07 g
- Calories: 254.13
- Fat: 21.01 g
- Protein: 3.87 g
Keto Boiled Artichokes
First boil the artichokes in a mixture of water, lemon juice, and garlic until they are tender. The artichokes are then served with a garlic aioli sauce made with mayonnaise, garlic, lemon juice, and Dijon mustard. This recipe is low in carbs and suitable for those following a keto diet.
- Net Carbs: 7 g
- Total Carbs: 13 g
- Calories: 245
- Fat: 21 g
- Protein: 4 g
Conclusion
Artichokes are a great addition to any keto meal plan, providing a range of health benefits and a low-carb option for those following a keto diet. Artichoke hearts are the best option, as they are low in carbs and high in fiber, while cooked artichokes are slightly higher in carbs but still considered low-carb. Jerusalem artichokes, on the other hand, are high in carbs and should be avoided when following a keto diet.
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How to Make Keto Artichoke Dip
Ingredients
- 14 ounces artichoke hearts, drained and chopped
- 8 ounces cream cheese, softened
- 1/2 cup mayonnaise
- 1/2 cup grated parmesan cheese
- 1/4 cup chopped green onions
- 1 garlic clove, minced
- 1/2 teaspoon dried basil
- salt and pepper, to taste
Instructions
- Preheat your oven to 350°F.
- In a mixing bowl, combine the chopped artichoke hearts, cream cheese, mayonnaise, parmesan cheese, green onions, minced garlic, dried basil, and salt and pepper.
- Mix all the ingredients together until they are well combined.
- Transfer the mixture to a baking dish and spread it out evenly.
- Bake the dip for 20-25 minutes, or until it is heated through and the top is golden brown.
- Remove the dip from the oven and let it cool for a few minutes before serving.
- Serve with keto-friendly crackers, sliced vegetables, or pork rinds.
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
