On the ketogenic diet the goal is to keep your carbohydrate intake low enough. What about artichoke, is it keto-friendly?
Artichoke is a type of thistle with an edible portion. In the cooking world it is often treated as a vegetable. You can eat artichokes steamed, boiled, and even some parts raw, on its own, with some sauce, or as a part of a variety of recipes.
The net amount of carbs, which comes down to total carbs minus carbs from fiber, in cooked artichoke is around 3.4 grams per 100 grams.
While it depends on the rest of your diet, for most people cooked artichoke is very keto-friendly. That being said you do not have to force yourself to eat artichokes.
If you are not the biggest fan of this food there are substitutes that are even better than artichoke for staying in ketosis.
When is a food keto-friendly
The goal of the ketogenic diet is to put your body into ketosis, a state where it starts mainly burning fat as a fuel (1). This comes down to more or less getting 55%-60% of your macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates.
For most people this comes down to eating around 20g – 50g of carbohydrates a day.
In reality, this number is different depending on a lot of factors. For example, people who exercise a lot may be able to consume more carbohydrates before getting kicked out of ketosis.
That being said that daily amount can be a good general guideline.
It is also common to exclude fiber from this amount since it doesn’t get absorbed into your body the same way as regular carbohydrates.
Carbs in artichoke
100 grams of cooked artichoke contains the following amounts of carbs (2):
- Total carbs: 12 grams
- Of which fiber: 8.6 grams
- Net carbs: 3.4 grams
While possible depending on the other foods in your diet, it is unlikely that the 3.4 grams of net carbs in 100 grams of boiled artichoke are enough to kick you out of ketosis.
One ounce of boiled artichoke is about 28 grams, and contains the following amounts of carbs:
- Total carbs: 3.3 grams
- Of which fiber: 2.4 grams
- Net carbs: 0.9 grams
The number of net carbs in 1 ounce of artichoke, 0.9 grams, is even easier to fit into a keto diet. Whether or not artichoke is keto for you ultimately depends on what portion you have in mind, your individual situation, and the rest of your diet.
Other nutrients in artichoke
Other nutrients like fat, protein, vitamins, and minerals also still matter on the ketogenic diet.
100 grams of boiled artichoke contains the following nutrients (2):
- Calories: 53
- Protein: 2.9 grams
- Carbs: 12 grams
- Part of the carbs that is fiber: 8.6 grams
- Fat: 0.3 grams
- Folate: 22% of the DV (Daily Value)
- Vitamin K: 18% of the DV
- Vitamin C: 12% of the DV
- Manganese: 11% of the DV
- Magnesium: 10% of the DV
And some other vitamins and minerals in smaller amounts.
Besides being low in net carbs, artichoke can also provide you with valuable nutrients. A great combination for a ketogenic diet.
How to avoid eating too much artichoke
You generally should be able to fit artichoke in your keto diet. Even so, in some situations you may have to exercise some portion control. Preparing a big bowl of artichoke and hoping that you don’t eat too much is not the ideal way to do this.
You can avoid eating too much artichoke with some of the following tips:
- Plan ahead, how much artichoke will you eat?
- Put the planned amount in a bowl and leave the rest of the artichoke out of sight
- Don’t eat during other activities like watching TV
If you notice you get out of ketosis you may need to reduce the number of artichoke you eat.
Substitutes for artichoke on keto
Artichoke is not the only option when you want to eat vegetables on the ketogenic diet. Artichoke is not the highest in net carbs but there are many vegetables that are more keto-friendly.
- Chicory: 0.9 grams of net carbs
- Spinach: 1.4 grams of net carbs
- Green leaf lettuce: 1.5 grams of net carbs
- Celery: 1.8 grams of net carbs
- Radishes: 1.9 grams of net carbs
- Asparagus: 2.1 grams of net carbs
If you have trouble staying in ketosis but still want to eat vegetables it may be smart to choose some of these substitutes over artichoke. However, even with these examples you may have to exercise portion control to stay in ketosis.
That being said, artichoke is still relatively low in net carbs.
What is your goal with keto?
Even a small portion of artichoke added to certain daily diets could potentially put you just over the net carbs border, out of ketosis. Depending on the goal you have with keto this may or may not be a problem.
If your goal is to stay strictly in ketosis 24/7 you want to be careful about your carbohydrate intake.
If your goal is to lose weight and become healthier, artichoke can be a good food option even if it potentially puts you at a carbohydrate level slightly above your ketosis level.