Is artichoke keto friendly? – Calories, Nutrition and Keto Recipes

Is artichoke Keto-Friendly?

Yes, artichoke is keto-friendly. The ketogenic diet is a low-carb, high-fat diet that involves drastically reducing carbohydrate intake and replacing it with fat. The goal is to put your body in a metabolic state known as ketosis where your body becomes extremely efficient at burning fat for energy. While artichokes do contain some carbohydrates, they also fit into the keto diet because they’re low in sugars and high in fiber which minimizes their overall net carb content.

Nutritional Facts About artichoke

Artichokes are highly nutritious and are rich in fiber, vitamin C, vitamin K, folate, and various other essential micronutrients. They also contain powerful antioxidants like quercetin, gallic acid, and rutin which aid in reducing inflammation and providing various health benefits. Another notable nutrient in artichoke is cynarin, which is attributed to artichoke’s potential liver-protective properties.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	47	13
Carbs	11.39g	3.22g
Sugar	0.99g	0.28g
Protein	3.27g	0.93g
Fat	0.15g	0.04g
Impact on Ketosis	Low	Low

What is the Average Weight?

Generally, the average weight for a medium-sized, raw artichoke is approximately 128 grams or 4.5 ounces.

Additional Information About artichoke

Apart from being packed with vitamins and minerals, the fiber in artichokes is particularly beneficial as it promotes a healthy gut by encouraging the growth of beneficial gut bacteria. Furthermore, the antioxidants in artichokes have been linked to a decreased risk of chronic conditions like heart disease and type 2 diabetes.

Other Foods To Match With

Artichokes are incredibly versatile and can pair well with many different foods. For instance, artichokes can be paired with high-fat sources like olive oil for a keto-friendly meal. They also pair well with proteins like chicken, and seafood for a well-rounded plate. Additionally, they can be served alongside nutrient-dense vegetables such as spinach, tomatoes, and asparagus for an added boost of vitamins and minerals.

8 Famous Keto-Friendly Dishes To Try

Artichokes are indeed keto-friendly. They have a net carb of about 4 grams per one artichoke, which makes them suitable for a ketogenic diet. They are also nutrient-dense and high in fiber. Below are some keto-friendly recipes that feature artichokes.

1. Keto Creamy Artichoke Soup

A creamy and delicious soup option, Keto Creamy Artichoke Soup is filled with nutrients due to its artichoke base. Complementing the artichokes are other keto-friendly ingredients like heavy cream and butter. The soup is a great low-carb choice for a light dinner or lunch.

2. Keto Spinach Artichoke Chicken

A great main course, Keto Spinach Artichoke Chicken combines pan-seared chicken breasts with a creamy spinach and artichoke sauce. High in protein and healthy fats, it’s a flavorful option for a ketogenic meal.

3. Keto Artichoke Crab Dip

This dip can be served as a snack or appetizer and makes the most of artichoke’s strong flavor profile by pairing it with the subtle sweetness of crab. The creamy base comes from cream cheese and mayo, both approved for a keto diet.

4. Keto Artichoke and Cheese Stuffed Portobello

Portobello mushrooms offer a hearty base for a rich filling of artichoke, cream cheese, and other delicious keto-friendly ingredients. This recipe is a perfect low-carb substitute for traditional stuffed mushrooms or a tasty side dish.

5. Keto Artichoke Galette

This galette utilizes a keto-friendly almond flour crust, filled with a tasty mixture of artichokes and cheese. It’s a nice way to enjoy a traditionally high-carb dish while maintaining a low-carb diet.

6. Keto Stuffed Artichokes

These stuffed artichokes feature a savory filling of Parmesan cheese and sausage. High in protein and healthy fats, this is a great, warming keto dinner option.

7. Keto Artichoke Chicken Casserole

This casserole combines chicken, artichokes, and a variety of cheeses to create a comforting and hearty meal. It is high in protein and packed with flavor, making it an excellent option for a ketogenic diet.

8. Keto Artichoke Salad

For a lighter meal, this salad pairs fresh artichoke hearts, olives, and feta cheese. It’s a refreshing, low-carb meal that’s full of Mediterranean flavors and perfect for a ketogenic diet.

Is artichoke keto-friendly?

Yes, artichoke is considered to be keto-friendly as it is relatively low in carbs. One medium artichoke (120 grams) contains about 13.5 grams of carbs. However, it’s also high in fiber, with nearly 7 grams. By subtraction, the total net carbs in one artichoke — the total carbs minus the total fiber — is around 6.5 grams, which is acceptable within the standard daily limit of 20-50 grams for the keto diet.

What is the nutritional value of an artichoke?

Artichokes are not just low in carbs, but are also packed with numerous essential nutrients. One medium artichoke contains approximately 60 calories, no fat, and 13.5 grams of carbohydrates (including 7 grams of fiber and 1.5 grams of sugar). It also provides 4.2 grams of protein. Artichokes are also rich in antioxidants, vitamin C, vitamin K, folate, magnesium, manganese, and potassium.

Can you eat canned or marinated artichokes on the keto diet?

While fresh artichokes are keto-friendly, you have to be more careful with canned or marinated artichokes. They are often packed in oil or brine, which can add extra calories and carbs, potentially making them less keto-friendly. Always check the label for added ingredients such as sugar or starches. Rinse them well to remove any excess oil or brine before consuming.

How do artichokes fit into a meal plan for the keto diet?

Artichokes can be a great addition to a keto meal plan. You can have them steamed or grilled as a side dish, add them to salads, or use them as a base for a hearty keto-friendly dip. They can be combined with other low-carb vegetables and foods high in protein and healthy fats, like eggs, meat, or avocados.

Are there any keto-friendly recipes that feature artichokes?

Yes, there are many savory keto-friendly recipes that incorporate artichokes. For instance, spinach and artichoke dip with cream cheese is a keto diet favorite due to its high fat content and minimal carbs. Roasted artichokes with garlic and parmesan is another delicious low-carb option. Additionally, artichoke and chicken casserole or stuffed artichokes with shrimp are filling, protein-rich meals that meet keto diet guidelines.

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