NEW YORK – Artichokes may look intimidating, but if you can get past their prickly exterior, you will find a wealth of nutritional benefits. And you do not have to master preparation techniques to enjoy them – canned and jarred versions are similarly nutritious.

High in fibre, low in calories and packed with vitamins and minerals, artichokes are one of the most underrated vegetables, said Teresa Eury, a dietitian at Cleveland Clinic Indian River Hospital in Vero Beach, Florida. Though technically, they are not vegetables – they are flower buds.

Here, we will get to the heart of what makes artichokes so great.

Most Americans do not get enough fibre, said Alice H. Lichtenstein, a professor of nutrition science and policy at Tufts University. One medium cooked artichoke contains about 7g – just over a quarter of the 25g women should get a day and nearly a fifth of the 38g recommended for men. That is more than you would get from eating a medium apple, a cup of cooked broccoli or a cup of cooked instant oatmeal.

Artichoke hearts on their own offer a little less fibre. A half-cup serving of Goya brand canned hearts has 3g, and frozen hearts from supermarket chain Whole Foods have 4g a half-cup serving.

Fibre is important for gut health, and people who get around 25g to 30g from their diets a day have lower risks of certain health conditions, including Type 2 diabetes and colorectal cancer. High-fibre diets can also support healthy blood pressure, cholesterol levels and body weight.

Artichokes contain inulin, a type of soluble fibre that feeds beneficial gut bacteria, which then produce compounds called short-chain fatty acids that reduce inflammation and promote gut health, Eury said.

For just 64 calories, a medium artichoke contains 3.5g of protein – about what you would get from one egg white. That may not rank as high as more renowned plant-based protein powerhouses such as beans and lentils, but it is more than you can find in many other vegetables, such as peppers, carrots, green beans and cabbage.

Artichokes offer a va...