Asparagus Nutrition

This page should contain all of the asparagus nutrition information you need.

Raw asparagus on plate in the garden

Essentially Asparagus is a source of dietry fibre, vitamins and minerals with virtually no fat and minimal carbohyrate content. You'll struggle to get fat or even keep up your energy levels just by eating asparagus! Combine it with the right healthy foods however and you have an excellent chance of eatingwell.

Here's the Science and numbers bit taken from McCance & Widdowson's The Composition of Foods, sixth summary edition:

Asparagus Nutrition per 100g raw

  • Kcals - 25kcals
  • Fat - 0.6g
  • Saturated Fat - Trace
  • Cholesterol - 0mg
  • Dietary Fibre - 1.7g
  • Carbohydrate - 2g
  • Protein - 2.9g
  • Pro vitamin A(carotene) - 315mcg
  • Vitamin C - 12mg
  • Vitamin E 1.16mg
  • Folate - 175mcg
  • Iron - 0.7mg
  • Calcium - 27mg
  • Potassium - 260mg
  • Sodium - 1mg

Asparagus Nutrition per 80g cooked

  • Kcals - 21kcals
  • Fat - 0.6g
  • Saturated Fat - Trace
  • Cholesterol - 0mg
  • Dietary Fibre - 1.1g
  • Carbohydrate - 1.1g
  • Protein - 2.7g
  • Pro vitamin A(carotene) - 311mcg
  • Vitamin C - 8mg
  • Vitamin E 0.93mg
  • Folate - 138mcg
  • Iron - 0.48g
  • Calcium - 20mg
  • Potassium - 176mg
  • Sodium - 0.8mg

As with all naturally occuring produce cooked and handled by human this data will vary!

Asparagus is one of the best sources of Folate (or folic acid, a B viatmin) found in the vegetable world. Folic acid is important in bllod cell formation, the prevention of liver disease and the prevention of neural tube defects such as spina bifida. As such the NHS advises women trying to conceive and those in the first 12 weeks of pregnancy to take folic acid supplements. The full details are at this NHS page decide for yourself whether asparagus can play a role.... it seeme to me that it can only be beneficial.

The concensus seems to be that 5-7 spears (80g) of Asparagus will provide you with about 60% of your RDA of folate, 20% of the RDA of Vitamin C and 12% of the RDA of Vitamin B1.

So thats Asparagus Nutrition for you, now be inspired to go and cook something delicious with your asparagus

raw asparagus

Meanwhile if you are interested in healthy fruit and vegetables generally and in particular Natures Super Foods including Super Recipes & Super Food Remedies you might like to take a look at Natures Health Foods . This site aims to get you Living Longer & Living Younger!!

 Try these ways to Cook or Store Asparagus

Gus enjoying Asparagus SeasonGus enjoying Asparagus Season

The easiest way to cook Asparagus!

All you need is a microwave a plastic Fish / Veg. Steamer and and our instructions.

Asparagus ready to cook in the microwave

Take look at some of our Interesting and Popular Pages

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If you want the

Basics of how to cook fresh asparagus

start by looking at How to Cook Asparagus first for some background information on a range of cooking methods.

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