Artichoke (Cynara scolymus)

A Vegan Pantry Ingredient from Vegan Venue

Artichoke (Cynara scolymus) are  nice to have in our vegan pantry, and what we refer to as fun food, for it is very enjoyable to dip the bracts and eat the soft parts.

Artichoke (Cynara scolymus)

Artichoke (Cynara scolymus)

(Artichoke (Cynara scolymus)) All commercially grown artichokes in the United States come from California, particularly the central coast where cool summers and mild winters provide an ideal growing area. The globe artichoke, a member of the composite family of flowers, is closely related to the thistle. If left to flower, the plants produce violet blossoms measuring seven inches across. The part we eat is from the immature flower bud. The edible portion of the “globe” is composed of the fleshy bases of the flower bracts (look like leaves) and the receptacle to which the bracts are attached, commonly referred to as the “heart.” Artichokes can be purchased all year long, but the best quality are available from March through May. Select artichokes that are dark green, heavy for their size and blemish-free. The globe should be compact and not beginning to open. Artichokes can be washed, placed in a plastic bag, and stored in the refrigerator for several days until used. See the nutritional chart below.  See Artichoke, Cooking and Eating

Next Ingredient: http://veganvenue.org/asparagus/

Artichokes, (globe or French), cooked, boiled, drained, without salt

 
Nutrient Unit
Value per 100 g
# of Data Points Std. Error
artichoke, medium
120g

cup hearts
84g
Proximates
Water 1 g 84.08 1 100.90 70.63
Energy kcal 53 64 45
Energy kJ 220 264 185
Protein 1 g 2.89 1 3.47 2.43
Total lipid (fat) 1 g 0.34 1 0.41 0.29
Ash 1 g 0.74 1 0.89 0.62
Carbohydrate, by difference g 11.95 14.34 10.04
Fiber, total dietary 1 g 8.6 1 10.3 7.2
Sugars, total 1 g 0.99 1 1.19 0.83
Sucrose 1 g 0.73 1 0.88 0.61
Glucose (dextrose) 1 g 0.24 1 0.29 0.20
Fructose 1 g 0.02 1 0.02 0.02
Lactose 1 g 0.00 1 0.00 0.00
Maltose 1 g 0.00 1 0.00 0.00
Galactose 1 g 0.00 1 0.00 0.00
Starch 1 g 0.00 1 0.00 0.00
Minerals
Calcium, Ca 1 mg 21 1 25 18
Iron, Fe 1 mg 0.61 1 0.73 0.51
Magnesium, Mg 1 mg 42 1 50 35
Phosphorus, P 1 mg 73 1 88 61
Potassium, K 1 mg 286 1 343 240
Sodium, Na 1 mg 60 1 72 50
Zinc, Zn 1 mg 0.40 1 0.48 0.34
Copper, Cu 1 mg 0.127 1 0.152 0.107
Manganese, Mn 1 mg 0.225 1 0.270 0.189
Selenium, Se 1 µg 0.2 1 0.2 0.2
Vitamins
Vitamin C, total ascorbic acid 1 mg 7.4 1 8.9 6.2
Thiamin 1 mg 0.050 1 0.060 0.042
Riboflavin 1 mg 0.089 1 0.107 0.075
Niacin 1 mg 1.110 1 1.332 0.932
Pantothenic acid 1 mg 0.240 1 0.288 0.202
Vitamin B-6 1 mg 0.081 1 0.097 0.068
Folate, total 1 µg 89 1 107 75
Folic acid µg 0 0 0
Folate, food µg 89 1 107 75
Folate, DFE µg 89 107 75
Choline, total 1 mg 34.4 41.3 28.9
Betaine 1 mg 0.2 1 0.2 0.2
Vitamin B-12 µg 0.00 0.00 0.00
Vitamin B-12, added µg 0.00 0.00 0.00
Vitamin A, RAE µg 1 1 1
Retinol µg 0 0 0
Carotene, beta 1 µg 8 1 10 7
Carotene, alpha 1 µg 0 1 0 0
Cryptoxanthin, beta 1 µg 0 1 0 0
Vitamin A, IU IU 13 16 11
Lycopene 1 µg 0 1 0 0
Lutein + zeaxanthin 1 µg 464 1 557 390
Vitamin E (alpha-tocopherol) mg 0.19 0.23 0.16
Vitamin E, added mg 0.00 0.00 0.00
Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamin D IU 0 0 0
Vitamin K (phylloquinone) µg 14.8 1 17.8 12.4
Lipids Lipids
Fatty acids, total saturated g 0.081 0.097 0.068
4:0 g 0.000 0.000 0.000
6:0 g 0.000 0.000 0.000
8:0 g 0.000 0.000 0.000
10:0 g 0.000 0.000 0.000
12:0 g 0.004 0.005 0.003
14:0 g 0.004 0.005 0.003
16:0 g 0.066 0.079 0.055
18:0 g 0.006 0.007 0.005
Fatty acids, total monounsaturated g 0.011 0.013 0.009
16:1 undifferentiated g 0.000 0.000 0.000
18:1 undifferentiated g 0.011 0.013 0.009
20:1 g 0.000 0.000 0.000
22:1 undifferentiated g 0.000 0.000 0.000
Fatty acids, total polyunsaturated g 0.143 0.172 0.120
18:2 undifferentiated g 0.105 0.126 0.088
18:3 undifferentiated g 0.038 0.046 0.032
18:4 g 0.000 0.000 0.000
20:4 undifferentiated g 0.000 0.000 0.000
20:5 n-3 (EPA) g 0.000 0.000 0.000
22:5 n-3 (DPA) g 0.000 0.000 0.000
22:6 n-3 (DHA) g 0.000 0.000 0.000
Cholesterol mg 0 0 0
Other
Alcohol, ethyl g 0.0 0.0 0.0
Caffeine mg 0 0 0
Theobromine mg 0 0 0
Flavonoids
Proanthocyanidin

Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program Wave 5h , 2001  Beltsville MD

About Kimberly Hosler

An ethical vegan since June 2007, Kimberly is a NYS licensed Massage Therapist & a Director at All-Creatures. She serves as the current VP of the Albany Vegan Network and is the Founder & President of the Albany Vegan Lady Gang. She also enjoys volunteering at local Farm Sanctuaries. She lives in Upstate NY with her two kitties and senior blind yorkie and she also has two grown human children.

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