Artichoke Hearts (Canned)
Food · Vegetable · Food, Typed Supps
Four point seven grams of fibre on 25 calories — the best ratio in the library.
Stage by stage
- Very light (The tin): 25 calories per 100 g with 4.7 g of fibre — the best ratio in the library.
- Not absorbed (Small intestine): Inulin passes through undigested rather than being taken up.
- Fermentation (Colon): Gut bacteria ferment it, which is both the prebiotic effect and the wind.
- Brine sodium (Circulation): 280 mg per 100 g, partly removable by rinsing.
Timing
Nothing to time. If you are on a low-FODMAP elimination diet, this is one of the vegetables that is restricted.
Time to effect
- Days: Bowel and stool effects.
- 2–4 weeks: How long the wind takes to settle as the microbiota adapt.
Allergens
None of the fourteen major allergens. Derived from what this food is, not from a product label.
Eating patterns
Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Keto, Gluten-free.
Satiety
The satiety index is measured on 240 kcal servings. At 25 kcal per 100 g that is 960 g of this, which is not a serving anyone eats — so the index has nothing to say about it.
Environmental footprint
0.5 kg CO2e and 108 litres of freshwater per kg, matched to "Other vegetables" in Poore & Nemecek (2018), Science 360.
Cost band
Mid — roughly £9 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 25
- Protein: 1.9g
- Carbohydrate: 1.2g
- of which sugars: 1.1g
- Fat: 0.3g
- Fibre: 4.7g
- Sodium: 280mg
Food vs. supplement
Inulin is sold as a prebiotic powder, and artichoke is one of the richest places it occurs naturally. The food version arrives with folate, magnesium and 25 calories attached, which the powder does not.
Kitchen tip
Drain and then rinse. The sodium is in the brine rather than in the vegetable, so a quick rinse takes a real share of it away.
Common myth
“Canned vegetables have had the goodness cooked out of them.” In reality: Not here. Artichoke hearts come out of the tin with 4.7 g of fibre per 100 g on 25 calories — the best fibre-to-energy ratio in this library — plus 89 mcg of folate. The one thing canning adds is brine sodium at 280 mg per 100 g, and a rinse after draining removes a share of that.
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