Are Artichokes High in Iron? Understanding Their Nutritional Value

December 23, 2025 •

3 min read

According to the USDA, a raw medium-sized artichoke contains over 1.6 milligrams of iron, providing a valuable but moderate contribution to your daily intake. While not a powerhouse source like red meat, artichokes offer more than just trace amounts of this vital mineral. The key is understanding their specific nutritional profile to leverage their health benefits effectively.

Quick Summary

Artichokes provide a moderate amount of non-heme iron, which can be part of a balanced diet, especially for those eating plant-based. Pairing them with vitamin C is crucial to significantly enhance iron absorption.

Key Points

Moderate Iron Source: A medium artichoke offers a moderate, not high, amount of iron, typically around 1.5-2 mg.
Non-Heme Iron: Artichokes contain non-heme iron, which is absorbed less efficiently by the body than heme iron found in animal products.
Enhance Absorption with Vitamin C: Pairing artichokes with a vitamin C-rich food, such as lemon juice, significantly boosts iron absorption.
Avoid Inhibitors: Coffee, tea, and calcium can hinder iron absorption, so consume them separately from iron-rich meals.
Nutrient-Dense Food: Beyond iron, artichokes are rich in fiber, folate, antioxidants, and other minerals like potassium and magnesium.
Preparation Matters: Steaming or baking artichokes can help preserve nutrients more effectively than boiling.

The Truth About Artichoke Iron Content

The perception of whether a food is "high" in a specific nutrient can often be misleading without context. When discussing whether artichokes are high in iron, the answer depends on the standard of comparison. While they contain a respectable amount, they are not a top-tier source when compared to iron-fortified cereals, lentils, or red meat. The iron found in artichokes is non-heme iron, the type present in all plant-based foods, which the body absorbs less efficiently than heme iron from animal products.

A medium, cooked artichoke typically provides around 1.55 mg of iron, contributing a modest percentage to the recommended daily value. For plant-based eaters and those looking to diversify their iron sources, this is a significant contribution. A diet rich in a variety of vegetables, grains, and legumes is the best way to ensure adequate iron intake.

Artichoke's Full Nutritional Portfolio

Beyond just iron, artichokes are loaded with other beneficial nutrients that support overall health.

Fiber: Artichokes are exceptionally high in dietary fiber, which supports digestive health and promotes a feeling of fullness.
Antioxidants: Rich in powerful antioxidants like cynarin and silymarin, artichokes have been studied for their potential liver-protecting properties.
Vitamins and Minerals: They are also a great source of folate, vitamin C, and vitamin K, as well as minerals like magnesium and potassium.
Prebiotics: They contain inulin, a prebiotic fiber that feeds beneficial gut bacteria.

Comparison: Artichokes vs. Other Iron-Rich Foods

To put the iron content of artichokes into perspective, it's helpful to compare them to other common sources. This table shows the approximate iron content per serving for a variety of iron-rich foods, highlighting where the artichoke fits in.


Food (Cooked)	Approximate Iron per Serving	Source Type	Notes
Artichoke (1 medium)	1.55 mg	Plant (Non-Heme)	Also high in fiber and antioxidants.
Lentils (¾ cup)	4-6 mg	Plant (Non-Heme)	A concentrated and highly effective plant-based source.
Spinach (½ cup)	3 mg	Plant (Non-Heme)	Another great vegetable source, popularized by folklore.
Beef (3 oz serving)	2.5 mg	Animal (Heme & Non-Heme)	Contains more easily absorbed heme iron.
Pumpkin Seeds (¼ cup)	4 mg	Plant (Non-Heme)	An excellent snack or addition to salads.

How to Maximize Iron Absorption from Artichokes

Because artichokes contain non-heme iron, pairing them with the right foods is key to unlocking their full potential. Here are some strategies:

Pair with Vitamin C: The most effective way to boost non-heme iron absorption is to consume it alongside a source of vitamin C. Since artichokes themselves contain some vitamin C, adding more from another source is a smart move. Think lemon juice on steamed artichokes or a side of bell peppers.
Cook in Cast Iron: Using a cast-iron pan can actually transfer small amounts of iron into your food, increasing its overall iron content.
Avoid Inhibitors: Certain substances can inhibit iron absorption. Tannins in coffee and black tea, as well as calcium from dairy, can reduce your body's ability to absorb iron. Try to consume these items at least an hour or two apart from your iron-rich meal.
Soak Grains and Legumes: If you're having an iron-rich meal with other plant-based foods like grains or legumes, soaking or sprouting them can reduce the levels of phytic acid, another absorption inhibitor.

Preparing Artichokes for Optimal Nutrition

Choosing the right preparation method can also impact the nutritional profile of your artichoke. Boiling can cause some water-soluble nutrients to leach out, so steaming or baking may be preferable to retain more nutrients, including iron. Eating the whole artichoke, from the meaty heart to the base of the leaves, ensures you consume all the available nutrients.

Conclusion: A Nutritious Choice, Not an Iron Fix-All

In conclusion, while artichokes are not a miraculously high source of iron, they are a valuable and nutritious addition to any diet. Their moderate iron content, combined with high levels of fiber, folate, and antioxidants, makes them an excellent food for overall health. The key takeaway is to view artichokes as part of a varied, nutrient-dense diet rather than a sole solution for iron intake. For those on a plant-based diet or with iron deficiency concerns, combining them with vitamin C and other iron-rich foods is the most effective approach to meet your body's needs. Incorporate this versatile vegetable into your meals, and your body will reap the many benefits it has to offer.

Learn more about non-heme iron absorption from plant-based foods here.

Frequently Asked Questions

No, the iron in artichokes is non-heme iron, which the body absorbs less efficiently than the heme iron found in animal products. However, you can significantly improve absorption by pairing artichokes with a source of vitamin C.

A medium-sized, cooked artichoke contains about 1.55 milligrams of iron. The exact amount can vary slightly depending on its size and preparation method.

Yes, artichokes are a good source of iron for those on a plant-based diet, provided they are part of a varied diet rich in iron-enhancing foods. It's especially beneficial to combine them with vitamin C-rich ingredients to boost absorption.

Not typically. While some sources may group them, cooked spinach often contains more iron per serving than a medium artichoke. For example, a half-cup of cooked spinach has around 3 mg of iron compared to a medium artichoke's ~1.55 mg.

Artichokes are rich in fiber, folate, antioxidants, and minerals like magnesium, potassium, and phosphorus. Their antioxidant and prebiotic properties also offer significant health benefits.

Boiling can cause some water-soluble vitamins and minerals, including some iron, to leach into the cooking water. Steaming or baking are generally better methods for preserving the nutrient content.

To increase non-heme iron absorption, combine artichokes with foods high in vitamin C. Try drizzling lemon juice on them, serving them alongside bell peppers, or eating them with a side salad that includes tomatoes.

Canned or jarred artichokes, particularly the hearts, still retain some iron and other nutrients, though the content may differ slightly from fresh. Check the nutrition label, and be mindful of added sodium.