Artichoke hearts are a delicious and nutritious vegetable that can be enjoyed as part of a keto diet. Artichokes are low in carbohydrates and fit well into a low-carb, high-fat ketogenic eating plan.
What are Artichoke Hearts?
Artichoke hearts are the tender, inner part of the artichoke. They are prized for their subtle and delicate flavor. The fibrous outer leaves and fuzzy choke of the artichoke are removed, leaving just the creamy heart behind.
Artichoke hearts can be found jarred or canned in grocery stores or fresh in the produce section. Canned and jarred varieties are pre-cooked and soaked in liquid, making them softer and easier to use in recipes.
Nutrition Facts of Artichoke Hearts
One half cup or 80 grams of cooked artichoke hearts contains:
- Calories: 47
- Fat: 0.2g
- Protein: 3g
- Carbs: 10g
- Fiber: 5g
- Sugars: 1g
The majority of carbohydrates in artichoke hearts come from fiber. Half of the total carbs per serving are from dietary fiber. Fiber does not raise blood sugar levels or require insulin to metabolize, so it can be subtracted from the total carb count.
Accounting for fiber, half a cup of artichoke hearts contains around 5 net grams of digestible carbs.
Benefits of Artichoke Hearts
Artichoke hearts are an excellent source of important vitamins, minerals, and antioxidants. Some of the top nutrients found in artichoke hearts include:
- Fiber – Artichokes provide a concentrated dose of dietary fiber, supplying 5g per half cup serving. Fiber promotes healthy digestion and gut bacteria.
- Vitamin C – With 10mg per serving, artichoke hearts are high in immune-boosting vitamin C.
- Vitamin K – Needed for proper blood clotting, artichokes contain over 10% of the RDI for vitamin K.
- Folate – Artichokes are one of the best plant-based sources of folate, supplying over 10% of the RDI.
- Antioxidants – Rich in polyphenol antioxidants like quercetin, rutin, anthocyanins, and gallic acid.
Research shows that the antioxidants in artichoke extract may help lower cholesterol, improve liver health, and reduce blood pressure.
Are Artichoke Hearts Keto?
With only 5 net grams of digestible carbs per serving, artichoke hearts can certainly fit into a keto diet. They supply a modest amount of carbohydrates while providing fiber, vitamins, minerals, and antioxidants.
The recommended daily carb intake on keto is around 20-50 grams per day. Artichoke hearts supply 5 net grams of carbs, so they take up 10-25% of the total carb limit on keto.
Artichoke hearts would fit into a well-formulated ketogenic diet along with non-starchy vegetables like leafy greens, broccoli, cauliflower, and others.
Benefits of Artichokes on Keto
There are several reasons why artichokes are a great addition to a ketogenic diet:
- High in Fiber – The fiber in artichoke hearts can help relieve constipation, a common side effect of cutting carbs on keto.
- Nutrient-Dense – Artichokes provide vitamins, minerals, and antioxidants that may be lacking on keto.
- Promote Satiety – The fiber adds bulk and helps fill you up on fewer carbs.
- Prebiotic – The fiber in artichokes feeds healthy gut bacteria.
- Low Glycemic Index – Artichokes are very low on the glycemic index, meaning they have minimal impact on blood sugar.
How to Add Artichoke Hearts to Keto Diet
Here are some easy ways to enjoy artichoke hearts on a keto diet:
- Toss artichoke hearts into green salads, spinach salads, or over mixed greens.
- Mix artichokes into cooked dishes like frittatas, omelets, shakshuka or scrambled eggs.
- Top cauliflower pizza crust with artichokes, sauce, and cheese.
- Make artichoke dip using mayonnaise, Parmesan, garlic and artichokes.
- Add marinated artichoke hearts to antipasto platters.
- Use in place of water chestnuts in stir fry dishes.
- Blend into creamy soups like broccoli cheddar soup.
- Saute with olive oil, lemon, garlic, and herbs for side dish.
Tips for Picking Artichoke Hearts
Follow these tips for selecting the best quality artichoke hearts:
- Check the ingredient list – artichokes and water should be the only ingredients.
- Avoid products with added sugar or unnecessary additives.
- Opt for artichokes canned in water instead of oil to limit calories.
- Look for jars or cans free from bulges, cracks, or corrosion.
- Select smaller artichoke hearts, which tend to be more tender.
- For fresh – choose artichokes that feel heavy for their size.
- Store unused portions of canned artichokes in an airtight container in the fridge.
Are Marinated Artichoke Hearts Keto-Friendly?
Marinated artichoke hearts refer to artichokes that have been canned or jarred in an oil-based marinade, often Italian dressing or vinaigrette.
While marinated artichoke hearts can be enjoyed in moderation on keto, it’s best to be mindful of the carb count.
The marinade adds additional ingredients like oil, vinegar, seasonings, and sometimes sugar or cornstarch. This increases the calories and carbs per serving.
Check the nutrition label when buying marinated artichoke hearts. Track the net carbs and limit portion sizes to keep macronutrients within your keto goals.
Tips for Choosing Keto-Friendly Marinated Artichokes
- Select artichokes marinated in oil and vinegar only.
- Avoid added sugars like honey, corn syrup, etc.
- Watch out for thickeners like cornstarch or flour.
- Limit marinated artichokes to occasional treat.
- Drain liquid before eating to remove excess carbs.
- Rinse artichokes before use to reduce marinade.
What About Artichoke Pasta and Pizza Crusts?
Artichoke pasta and pizza made from artichoke flour, hearts, and stalks have become popular low-carb alternatives.
While creative, these artichoke-based products are processed and may not be fully keto compliant. They typically contain a mix of fibers and starches from artichokes as well as additives.
If choosing an artichoke pasta or crust, be sure to check the nutrition facts and account for the total net carbs per serving.
Aim to limit intake of processed low-carb replacement foods on keto. Enjoy artichoke hearts and other low-carb veggies instead for greater nutrition benefit.
Potential Downsides of Artichokes on Keto
Artichoke hearts are keto-friendly, but there are a couple things to keep in mind:
- Higher carb count – With 5 net grams of carbs per serving, artichoke hearts have more carbs than the lowest carb veggies. Keep portions in moderation.
- Canned products – Canned and jarred artichoke hearts may contain preservatives or additives. Check the label.
- GI symptoms – Some people experience gas or bloating from artichokes. This may be more likely when first introducing them.
Safest Ways to Enjoy Artichokes on Keto
Here are some tips for minimizing potential downsides of artichokes on keto:
- Stick to half cup portions or less per meal.
- Select fresh artichoke hearts when possible.
- Rinse canned artichokes before cooking.
- Drain and rinse marinated versions to remove excess liquid.
- Introduce artichokes slowly and cook thoroughly to reduce GI issues.
- Pair artichokes with other non-starchy veggies to help balance carbs.
- Consult your healthcare provider with any concerns.
Recipes with Artichoke Hearts for Keto Diet
Here are some delicious keto recipes featuring artichoke hearts:
Baked Artichoke Dip
This cheesy baked dip is a crowd-pleasing appetizer perfect for parties. Enjoy it hot out of the oven with fresh vegetables.
Lemon Butter Artichokes
Buttery, garlicky artichoke hearts sautéed in lemon juice make a fast and easy side dish.
Artichoke Salad
Fresh artichoke hearts pair perfectly with olives, tomatoes, feta, and balsamic dressing in this salad.
Artichoke Frittata
Whip up this veggie packed baked frittata for a fast, family-friendly dinner.
Chicken Zoodles with Artichokes
Spiralized zucchini noodles add a lighter twist to chicken alfredo when topped with artichoke hearts.
Should You Take Artichoke Extract Supplements on Keto?
Artichoke extract supplements provide a concentrated form of the bioactive compounds found in artichoke leaves.
Some research indicates artichoke extract may have benefits for lowering cholesterol, improving liver health, and aiding digestion.
Most artichoke extract supplements do not contain significant carbs or calories. Look for a quality supplement standardized to contain at least 5% cynarin.
Artichoke supplements may offer therapeutic effects. However, getting nutrients from whole foods like artichoke hearts is preferable when possible.
Work with your healthcare provider to determine if artichoke extract is appropriate as part of your keto regimen.
Interactions and Side Effects
Artichokes are safe for most people in normal food amounts. However, there are some things to be aware of:
- Allergy – Some people may be allergic to artichokes and should avoid them.
- Medications – Artichokes can interact with lithium, blood thinners, and certain other medications.
- Digestive issues – Large amounts may cause gas, bloating, or diarrhea.
- Bile duct obstruction – Artichokes can worsen obstruction of the bile ducts.
- Gallstones – Artichokes may increase bile flow, worsening symptoms in people with gallstones.
Introduce artichoke hearts slowly and stop consuming them if any adverse symptoms develop. See a healthcare professional for personalized guidance.
The Bottom Line
Artichoke hearts are a nutritious, low-carb vegetable that can be included as part of a healthy keto diet. They provide fiber, antioxidants, and important vitamins and minerals.
Enjoy artichoke hearts roasted, sautéed, in dips, in salads, and in other keto-friendly recipes. Stick to 1/2 cup portions and pair with other non-starchy veggies to help balance macronutrients.
Select fresh or jarred artichoke hearts and aim for minimal ingredients. Check labels on marinated versions for added sugars and starches. While artichoke-based replacement foods are trendy, getting nutrients from whole food sources like artichoke hearts is ideal.
Artichoke hearts are a tasty way to add more veggie variety and nutrition to your low-carb, high-fat ketogenic eating plan.
