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canned artichoke hearts.

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canned artichokes

Recipes with canned artichoke hearts + Add to pantry

SERVING

CALORIES

PROTEIN

1.2g

CARBS

4.9g

FAT

0.20g

FIBER

2.4g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories22kcal—

Protein1.2g2%

Carbohydrates4.9g2%

Fiber2.4g9%

Sugar0.70g1%

Total fat0.20g0%

Saturated fat0.03g0%

Cholesterol0mg0%

MINERALS

Sodium290mg13%

Potassium200mg4%

Calcium21mg2%

Iron0.64mg4%

Magnesium25mg6%

Phosphorus115mg9%

Zinc1.1mg10%

Copper0.10mg11%

Manganese0.40mg17%

Selenium2.5µg5%

VITAMINS

Vitamin A3.0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K1.9µg2%

Thiamin (B1)0.10mg8%

Riboflavin (B2)0.10mg8%

Niacin (B3)1.6mg10%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.20mg12%

Folate (B9)20µg5%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup175g

1 tablespoon15g

1 teaspoon5g

1 ml1g

1 liter1000g

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, particularly inulin, which acts as a prebiotic to support beneficial gut bacteria.
✓Good source of antioxidants, such as cynarin and silymarin, which may support liver health and reduce oxidative stress.
✓Provides essential nutrients like folate, vitamin K, and potassium, which are important for cell function, blood clotting, and blood pressure regulation.
✓May help lower 'bad' LDL cholesterol and improve overall cholesterol profiles.

COOKING TIPS

In the kitchen.

1Always rinse canned artichoke hearts under cool water before use to remove excess sodium from the brine, then pat dry.
2For a crispy texture, quarter the hearts, toss with olive oil and seasonings, and roast at 400°F (200°C) until the edges are browned.
3Chop and add to dips, pasta sauces, salads, or frittatas for a boost of flavor and fiber.
4Blend with garlic, lemon juice, olive oil, and parmesan (or nutritional yeast) to create a simple and delicious pesto or spread.

STORAGE

Keep it fresh.

Store unopened cans in a cool, dark, and dry place like a pantry for up to 2-3 years, checking the expiration date.
After opening, transfer unused artichoke hearts and their liquid to an airtight glass or plastic container and refrigerate for up to one week.

FAQ

Frequently asked questions.

Are canned artichoke hearts healthy?

Yes, canned artichoke hearts are highly nutritious and low in calories, providing only 22 calories per 100g. They are an excellent source of dietary fiber, antioxidants like cynarin, and essential nutrients such as folate and vitamin K.

Are canned artichoke hearts keto-friendly?

Yes, they are very keto-friendly. With only 4.9g of total carbohydrates per 100g and a high fiber content, the net carb count is low enough to fit easily into a ketogenic or low-carb lifestyle.

Do I need to cook canned artichoke hearts before eating?

No, canned artichoke hearts are already cooked during the canning process. You can eat them straight from the can in salads or appetizers, though they are also delicious when roasted, sautéed, or added to hot dips.

Should I rinse canned artichoke hearts before using them?

It is recommended to rinse them under cold water, especially if they are packed in brine. Rinsing helps remove excess sodium and the slightly acidic or metallic taste from the canning liquid.

What are the health benefits of the fiber in artichokes?

Artichokes contain inulin, a prebiotic fiber that supports gut health by feeding beneficial bacteria. This fiber also aids in digestion, helps regulate blood sugar, and can assist in lowering 'bad' LDL cholesterol.

Are canned artichoke hearts vegan and gluten-free?

Plain canned artichoke hearts packed in water or brine are naturally vegan and gluten-free. If you are buying marinated versions, check the label to ensure no gluten-containing thickeners or animal-derived flavorings were added.

How long do canned artichoke hearts last once opened?

Once opened, you should transfer the artichokes to an airtight glass or plastic container. They will typically stay fresh in the refrigerator for 3 to 5 days.

What is the difference between artichokes canned in water versus marinated in oil?

Artichokes in water are lower in calories and fat, making them better for weight loss and general cooking. Marinated artichokes are packed in oil, vinegar, and herbs, offering more flavor but significantly higher calorie and fat content.

Can canned artichoke hearts help with liver health?

Artichokes contain specific antioxidants like cynarin and silymarin, which have been shown to support liver function. These compounds may help protect the liver from damage and promote the growth of new tissue.

How can I use canned artichoke hearts in recipes?

They are incredibly versatile and can be tossed into pasta, used as a pizza topping, blended into creamy spinach-artichoke dips, or roasted with olive oil and garlic for a simple side dish.

RECIPES