Asparagus, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 5.6 MG | 6% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 0.3 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 52 UG | 13% | |
| Choline, total | 16 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 38 UG | 4% | |
| Vitamin E (alpha-tocopherol) | 1.1 MG | 8% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 41.6 UG | 35% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 24 MG | 2% | |
| Iron, Fe | 2.1 MG | 12% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 52 MG | 4% | |
| Potassium, K | 202 MG | 4% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 2.3 UG | 4% |
Nutrition Highlights
- Very low in calories (20 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Copper, Cu (21% DV).
- Good source of Vitamin K (phylloquinone) (35% DV).
About Asparagus, raw
Raw asparagus is almost entirely water, with fiber, a bit of protein, and very little else in macro terms. It is one of the lowest-calorie vegetables you can eat in meaningful quantity. The flavor is grassy and faintly bitter, which mellows considerably with any application of heat. It works raw in thin shaved salads but most people find it better with some cooking.
Dietary Information
Asparagus, raw is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Asparagus, raw include Vitamin K (phylloquinone) (35% DV) , and Copper, Cu (21% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 20 calories per 100 grams, Asparagus, raw gets 44% of its calories from protein, 78% from carbohydrates, and 5% from fat. This is lower than most foods and comparable to fruits and vegetables.
Compare Asparagus, raw
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