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
Buy on AmazonVitamins
| 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
A vibrant green spear beloved for its delicate flavor, this vegetable is a nutritional powerhouse. Primarily composed of water, it offers a surprisingly high fiber content, crucial for digestive health and maintaining stable blood sugar levels. It's also an excellent source of several vitamins and minerals, including vitamin K for blood clotting, folate for cell growth and development, and antioxidants like glutathione, which can help protect cells from damage. The low-calorie density makes it an ideal addition to any weight management plan, allowing you to feel full without excessive caloric intake.
Considerations should include the potential for asparagus to cause a distinct odor in urine, a harmless but noticeable effect. The presence of purines means individuals with gout should consume it in moderation. However, for most, the benefits far outweigh any minor drawbacks. In the kitchen, this versatile ingredient shines when simply prepared. Raw, it can add a crisp texture to salads. Lightly steamed or roasted, it retains its vibrant color and enhances its natural sweetness. It pairs well with various flavors, from lemon and garlic to Parmesan cheese, making it a delicious and healthy addition to a wide range of dishes.
Compare Asparagus, raw
See how Asparagus, raw compares to other foods:
- Asparagus, raw vs Lambsquarters, cooked, boiled, drained, with salt
- Asparagus, raw vs Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt
- Asparagus, raw vs Lotus root, cooked, boiled, drained, with salt
- Asparagus, raw vs Mushrooms, white, cooked, boiled, drained, with salt
More in Vegetables and Vegetable Products
Browse all foods in the Vegetables and Vegetable Products category to compare nutrition facts and find the best options for your diet.