Artichokes are one of the best vegetable sources of potassium, a mineral that supports healthy blood pressure, muscle contractions, nerve signaling, and fluid balance. A single cooked artichoke can deliver roughly 300–400 mg of potassium, yet the exact amount varies with variety, preparation method, and which parts you eat.
This calculator estimates the potassium content of artichokes in any amount you like — grams, ounces, whole artichokes, or cup portions of hearts. It automatically applies USDA-based reference values for raw, boiled, frozen, and canned artichokes, or lets you enter your own value when you have a specific product label. Results are shown in milligrams and as a percentage of the FDA Daily Value for potassium.
Use it for meal planning, tracking your potassium intake, or comparing artichokes with other high-potassium vegetables. Just choose a form, enter a serving size, and press Calculate.
Artichoke Potassium Calculator
How to Use This Tool
Choose the form of artichoke that matches what you are eating, then enter an amount. The calculator uses the USDA reference value for that form in milligrams of potassium per 100 grams of edible portion. If you are using a packaged product with its own nutrition label, choose Custom and type in the potassium value listed on the label.
- Select the artichoke form from the dropdown. The reference value updates automatically.
- Enter a number in the amount field.
- Choose the matching unit: grams, ounces, whole artichokes, or cups of hearts.
- Click Calculate potassium to see the total and the percent Daily Value.
Why the Form Matters
Potassium is water-soluble, so cooking method changes the final mineral content. Raw artichoke contains the highest concentration, but most people eat it cooked. Boiling and steaming cause some potassium to leach into the cooking water, so drained boiled artichokes typically contain less than raw. Canned artichoke hearts are usually lower still because they are processed and stored in liquid, which draws out minerals.
The values in this calculator are approximate averages drawn from USDA FoodData Central (fdc.nal.usda.gov). Varieties, soil conditions, cooking time, and whether you eat the stem and outer leaves all shift the real number. Use the results as a planning estimate, not a lab measurement.
Worked Examples
Example 1 — Classic boiled artichoke. One medium boiled artichoke (about 120 g of edible portion) with a reference value of 286 mg/100 g gives 120 ÷ 100 × 286 = 343 mg potassium, or about 7% of the Daily Value.
Example 2 — 100 g of raw artichoke. Using the raw value of 370 mg/100 g, a 100 g portion provides exactly 370 mg, or 7.9% DV.
Example 3 — 1 cup of canned hearts. At 155 g and 165 mg/100 g, the result is 155 ÷ 100 × 165 = 256 mg, or 5.4% DV.
Tips & Best Practices
- Weigh after cooking. Whole artichoke weights include tough outer leaves and choke, which you do not eat. A medium artichoke bought at the store may yield only 80–120 g of edible flesh. If you weigh the prepared edible portion, enter grams for the most accurate result.
- Mind the cooking water. Boiled artichokes lose potassium to the pot. Steaming or roasting with less water helps retain more, and using the cooking liquid in a soup or sauce recovers some of the mineral.
- Check product labels. Canned and jarred artichoke brands can vary. Choose the Custom option and enter the potassium value from the label if it is available.
- Combine with other potassium foods. Artichokes are one piece of the potassium puzzle. The broccoli potassium calculator and papaya potassium calculator can help you compare serving sizes and plan varied meals.
Reference Data
| Form | K per 100 g | Typical serving | K per serving |
|---|---|---|---|
| Raw globe/french artichoke | 370 mg | 1 medium (~120 g) | 444 mg |
| Boiled/steamed, drained | 286 mg | 1 medium (~120 g) | 343 mg |
| Frozen, cooked | 262 mg | 1 cup (~155 g) | 406 mg |
| Canned hearts, drained | 165 mg | 1 cup (~155 g) | 256 mg |
Serving weights are approximate; use your own weighed edible portion for the closest estimate.
Frequently Asked Questions
Are canned artichoke hearts lower in potassium than fresh? Usually yes. Canning and storage in brine or water can lower potassium, sometimes by 30–50% compared with raw. Rinsing does not add potassium back; if you need higher potassium, choose fresh or frozen artichokes.
Is one artichoke enough to count as a “high-potassium” food? It is a moderate source: one medium cooked artichoke gives roughly 300–400 mg, or 7–9% of the 4,700 mg Daily Value. Foods labeled “high in potassium” typically provide 20% or more per serving, so pair artichokes with beans, leafy greens, potatoes, or fruit.
Should I use 4,700 mg or 3,500 mg for Daily Value? Current FDA labels use 4,700 mg for potassium, and this calculator uses that value. Some older references and international guidelines still cite 3,500 mg; if you compare labels, check which DV they use. The NIH fact sheet (ods.od.nih.gov) explains the evidence for potassium intake.