Artichoke Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15–20
reported range
Glycemic load
2
Low GL
This food's glycemic index is 15–20, which is Low GI.
Artichokes are one of the best vegetables for blood-sugar management: low GI, low glycemic load, and exceptionally high in inulin fiber that escapes digestion entirely. A medium artichoke contains only about 7 grams of net carbs despite its filling size, making it both satisfying and blood-sugar-gentle. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
A medium artichoke contains about 7 grams of inulin — an exceptional amount of prebiotic fiber that the body does not digest, keeping the glycemic index very low.
Artichokes are among the highest-inulin foods available — comparable to jicama and chicory root, which are both well-documented very-low-GI foods.
One medium cooked artichoke provides 3.5 grams of protein and 474 mg of potassium alongside its very low glycemic load — a nutrient-dense, blood-sugar-friendly choice.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium artichoke (128 g), cooked. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
14.3g
Net carbs
7.2g
total carbs minus fiber
Fiber
7.1g
slows the glucose rise
- Sugars
- 1.3g
- Protein
- 3.5g
- Calories
- 64kcal
Notable nutrients
- Folate87 mcg
- Vitamin C12 mg
- Vitamin K14 mcg
- Potassium474 mg
- Magnesium60 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent for blood sugar — high inulin fiber, low GI and GL
Artichokes are one of the best vegetables for blood-sugar management: low GI, low glycemic load, and exceptionally high in inulin fiber that escapes digestion entirely. A medium artichoke contains only about 7 grams of net carbs despite its filling size, making it both satisfying and blood-sugar-gentle. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
Portion guidance
One medium cooked artichoke — a satisfying and substantial meal component — contributes only about 7 grams of net carbs and a glycemic load of approximately 2. Even two artichokes stays within a very low glycemic load. The dipping sauces and accompaniments (butter, aioli, balsamic) affect the meal's glycemic impact far more than the artichoke itself.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Steaming or boiling
Little effectStandard cooking methods preserve artichoke's inulin fiber content well. The GI remains low regardless of whether the artichoke is steamed or boiled — minimal difference in glycemic impact.
Roasting or grilling
Raises GIDry heat may break down some inulin into shorter-chain sugars and caramelizes the cut surface slightly. The effect is modest — artichokes remain low-GI after roasting, but steaming is preferable if maximizing blood-sugar friendliness.
Adding butter or olive oil dip
Lowers the spikeFat-based dipping sauces slow gastric emptying and moderate any glucose response from the artichoke's small amount of digestible carbohydrate.
High-sugar dipping sauces
Raises GIHoney-based glazes, sweet teriyaki, or sugary dressings add fast-digesting carbs. The artichoke is not the glycemic concern — the sauce is.
Pairing tip
Steam a whole artichoke and dip the leaves in olive oil, lemon, and garlic — a naturally low-GI, satisfying preparation. Artichoke hearts in salads pair well with grilled chicken, olive oil, and sun-dried tomatoes. Avoid jarred artichoke hearts in oil with added sugars and check labels on marinated varieties.
Why GI numbers vary
The glycemic index of artichoke is estimated at approximately 15–20 across available references, placing it firmly in the low-GI category. The low value is explained by artichoke's very high inulin content — inulin is a long-chain fructan fiber that human digestive enzymes cannot break down. Total carbs per artichoke look substantial (14 g), but about half is this indigestible fiber, leaving only 7 grams of net carbs. This is very similar to jicama's situation and explains why artichoke is so glycemically gentle despite its filling, starchy texture.
Not medical advice. This page is general nutrition information about Artichoke. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Artichoke has an estimated glycemic index of approximately 15–20, placing it firmly in the low-GI range (55 and below). The low value is largely explained by artichoke's high inulin fiber content — about half of artichoke's total carbohydrates are inulin, a prebiotic fiber that is not absorbed by the body. Net carbs per medium artichoke are only about 7 grams, making the glycemic load very low at around 2.
Yes — artichokes are among the better vegetable choices for people managing blood sugar. They have a very low GI, a low glycemic load, and an exceptionally high inulin fiber content that supports gut health and slows carbohydrate digestion. A medium artichoke is filling, nutritious, and blood-sugar gentle. People with diabetes should confirm specific dietary choices with their care team, and watch the sauces used for dipping rather than the artichoke itself.
Minimally. Despite a somewhat starchy, filling texture, artichokes contain only about 7 grams of net carbs per medium artichoke because roughly half their total carbohydrate is indigestible inulin fiber. A glycemic load of about 2 per artichoke means the actual blood-glucose impact is very small. Even eating two artichokes produces a low glycemic load — the dipping sauce is typically the bigger glycemic variable.
Artichoke leaf extract and artichoke heart extracts have been studied for potential effects on cholesterol and liver health, and some small studies have looked at blood-glucose effects. The research is preliminary and not conclusive enough to make specific health claims. Eating whole artichokes provides established fiber and nutrient benefits; supplements are a different category and should be discussed with a clinician, not treated as a substitute for dietary or medical management.
Related Articles
Sugar Snap Pea Glycemic Index, Load & Nutrition
Sugar snap peas are low-GI (about 15–22) with a very low glycemic load. Honest GI range, full nutrition facts, and diabetes-friendliness verdict.
Read moreYam Glycemic Index, Load & Nutrition
Yam GI ranges from ~35 to 65 depending on variety and preparation — low to medium. Glycemic load is moderate. Honest GI data and diabetes context inside.
Read moreEndive Glycemic Index, Load & Nutrition
Endive has a GI of about 15 and a negligible glycemic load. Full nutrition, diabetes verdict, and why its prebiotic fiber inulin makes it unique.
Read moreFennel Glycemic Index, Load & Nutrition
Fennel has a GI of about 15 and a negligible glycemic load. Full nutrition for bulb, fronds, and seeds, plus an honest diabetes-friendliness verdict.
Read moreKumquat Glycemic Index, Load & Nutrition
Kumquats have a low GI (~32–44) and extremely low glycemic load — each tiny fruit has under 3 g net carbs. Full nutrition and honest GI data inside.
Read moreLay's Chips Glycemic Index, Load & Nutrition
Lay's chips have a GI of roughly 54–56 (low-to-medium boundary) and a low-to-moderate glycemic load. Honest GI, GL, nutrition, and blood sugar context.
Read moreEating well is easier when allergies aren't in the way
Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If food or seasonal allergies make eating well harder than it should be, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not diabetes or blood-sugar care. For blood sugar, your primary care team is the right place to start.
Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026