Asparagus

Asparagus (Asparagus officinalis) are vegetables with long stems crested by premature flower buds. Asparagus can range in colors from green, yellow, purple, and white.

Health Benefits of Asparagus:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • Asparagus helps prevent heart disease, and is a good source of inulin: an indigestible carbohydrate that promotes healthy flora in our guts.
    *Some of these health benefits are due to the nutrients highly concentrated in Asparagus, and may not necessarily be related to Asparagus.
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Natural vitamins, minerals, and nutrients found in Asparagus: Vitamin A | Lycopene | Vitamin B1 (Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Vitamin K | Manganese | Iron | Potassium | Copper |

Click here to compare these nutrition facts with other vegetables.
Nutrition Facts
Asparagus raw                 
Serving Size 100g
Calories 20
% Daily Value*
Total Fat 0.12g0%
    Saturated Fat 0.04g0%
Cholesterol 0mg~%
Sodium 2mg0%
Total Carbohydrate 3.9g1%
    Dietary Fiber 2.1g8%
    Sugar 1.9g~
Protein 2.2g~
Vitamin A15%Vitamin C9%
Calcium2%Iron12%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 756IU15%
    Retinol equivalents 38μg~
    Retinol 0μg~
    Alpha-carotene 9μg~
    Beta-carotene 449μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 5.6mg9%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 1.13mg5%
Vitamin K 41.6μg52%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.143mg10%
Riboflavin 0.141mg8%
Niacin 0.978mg5%
Pantothenic acid 0.274mg3%
Vitamin B6 0.091mg5%
Folate 52μg13%
    Folic Acid 0μg~
    Food Folate 52μg~
    Dietary Folate Equivalents 52μg~
Choline 16mg~
Lycopene 0μg~
Lutein+Zeaxanthin 710μg~
Minerals  %DV
Calcium 24mg2%
Iron 2.14mg12%
Magnesium 14mg4%
Phosphorus 52mg5%
Sodium 2mg0%
Potassium 202mg6%
Zinc 0.54mg4%
Copper 0.189mg9%
Manganese 0.158mg8%
Selenium 2.3μg3%
Water 93.22g~
Ash 0.58g~
Fatty Acids
Omega 3 to Omega 6 Ratio0.25
Omega 6 to Omega 3 Ratio4
Total Omega 3s10mg
18D3 Linolenic10mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s40mg
18D240mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Histidine 49mg7%
Isoleucine 75mg5%
Leucine 128mg5%
Lysine 104mg5%
Methionine 31mg4%
Phenylalanine 75mg9%
Threonine 84mg8%
Tryptophan 27mg10%
Valine 115mg6%
Stats
Percent of Daily CalorieTarget
(2000 calories)
1%
Percent Water Composition 93.2%
Protein to Carb Ratio (g/g) 0.56

How to choose Asparagus: Look for firm vibrant stems that are not too thick. Avoid any asparagus that looks wilted or flimsy.

How to store Asparagus: Asparagus should be stored in a plastic bag in the fridge. The stems can be wrapped in a damp cloth or paper towel. Stored this way asparagus will last 7-10 days.

Climate and origin: Asparagus was cultivated by the Romans and still grows wild in Europe, Asia, and North West Africa. Asparagus is a hardy plant that can grow in cold temperate climates. (Zones 3-8 in the U.S.)

Taste: Asparagus has a nutty flavor with a crunchy texture. Avoid overcooking asparagus so it does not become mushy.

Miscellaneous information: Some people may experience a strong odor in their urine after eating asparagus. This is because of an inability to break down an enzyme called asparagin, which is completely harmless.

Similar tasting produce: Brussels Sprouts



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