Artichokes are one of the most fiber-dense vegetables in the produce aisle — a raw globe artichoke delivers about 8.6 g of dietary fiber per 100 g, and even a boiled portion still provides around 5 g per 100 g. That makes them a strong choice for gut health, blood sugar management, and hitting the 28 g daily fiber target used on Nutrition Facts labels.
This calculator estimates fiber for any artichoke portion. Enter an amount in grams, ounces, medium artichokes, or 150 g servings, choose whether the artichoke is raw, boiled, or canned, and the tool converts everything to grams before applying the matching fiber-per-100g value. You will also see the percentage of the Daily Value plus a short breakdown of the calculation.
Whether you are meal prepping, tracking fiber for digestive health, or simply curious about the nutrition in your plate, this fast and reliable estimator makes it easy to plan portions with confidence.
🥬 Artichoke Fiber Per 100g Calculator
Estimate fiber from any artichoke portion by weight and preparation method.
Fiber values are approximate and based on edible portion; check product labels for exact values where available.
Quick Start
Start by entering the amount of artichoke you plan to eat. You can type the number in grams or ounces, or use the medium artichoke and serving options if you are thinking in portions rather than weights. Next, pick the form of artichoke: raw, boiled, or canned drained hearts. The form matters because cooking changes water content and therefore the fiber concentration per 100 g.
Click Calculate Fiber and the tool returns the fiber in grams, the percent of the 28 g Daily Value, and a simple calculation breakdown. Use the preset buttons above the form to quickly load common portions like 100 g or one cup of boiled artichoke.
The Formula Explained
The calculator first converts your chosen unit into grams. One ounce equals 28.3495 g, one medium artichoke is estimated at 120 g edible portion, and one serving is 150 g. Once the weight is in grams, the fiber content is calculated with this simple formula:
The fiber density values reflect standard USDA nutrition data: raw globe artichoke has about 8.6 g of fiber per 100 g, boiled artichoke has about 5.0 g per 100 g, and canned artichoke hearts drained have about 2.7 g per 100 g. Because the values come from an average edible portion, individual artichokes can vary slightly with variety, growing conditions, and cooking method.
Worked Examples
Example 1: You eat 150 g of boiled artichoke hearts. The fiber estimate is 150 × (5.0 ÷ 100) = 7.5 g. That covers about 27% of the 28 g Daily Value.
Example 2: A recipe calls for 4 oz of canned hearts. After converting to grams, 4 oz = 113.4 g. The fiber estimate is 113.4 × (2.7 ÷ 100) = 3.1 g. The calculator does this conversion automatically when you choose ounces as the unit.
Tips & Best Practices
- For the most accurate result, weigh the artichoke portion you actually eat rather than guessing from package size.
- If you are tracking macros for a recipe, remember that oil, butter, sauces, or breading add calories and fat but not meaningful fiber.
- Use drained canned hearts, not the brine, for a closer match to the standard nutrition values.
- When comparing labels, check whether the listed fiber is per 100 g, per cup, or per whole artichoke so you are comparing the same base.
- Fresh artichokes are seasonal; frozen hearts may differ slightly and can be estimated using the boiled or canned values depending on how they are packed.
Reference: Fiber Values by Form
| Artichoke Form | Fiber per 100 g | Fiber in a Typical Portion |
|---|---|---|
| Raw globe artichoke, edible portion | 8.6 g | ~10.3 g per 120 g medium artichoke |
| Boiled / drained artichoke | 5.0 g | ~8.4 g per 168 g cup |
| Canned hearts, drained | 2.7 g | ~4.6 g per 170 g drained can |
Reference data for these values is available from the USDA FoodData Central. You can also read more about the artichoke plant and its culinary history at Wikipedia.
Frequently Asked Questions
Is the 8.6 g value for a whole raw artichoke? The value is for the edible portion of a raw globe artichoke. A whole artichoke includes tough outer leaves, the choke, and stem that are often discarded, so weighing the whole vegetable before trimming will overestimate the fiber you actually consume.
Why does boiled artichoke have less fiber per 100 g than raw? Boiling adds water to the plant tissue, so 100 g of boiled artichoke contains more water and slightly less dry matter than 100 g of raw artichoke. The absolute fiber in a single artichoke does not disappear; it is just spread over a heavier cooked weight.
Can I use this calculator for frozen artichoke hearts? Frozen hearts are usually blanched before freezing, so the boiled value is a reasonable estimate. If the package has a nutrition label with a specific fiber number, use that for the most accurate result.
Is the 28 g Daily Value right for everyone? The FDA uses 28 g of fiber per day as the reference for a 2,000-calorie diet, which is what this calculator uses. Individual needs vary with age, sex, and calorie intake, so treat the percentage as a general guide rather than a medical target.