Asparagus Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-09-28

Written and reviewed by the NatureClaim Team




Asparagus


Overview of Asparagus Nutrition

Scientific Name: Asparagus officinalis


Order: Asparagales


Family: Asparagaceae


Asparagus (Asparagus officinalis) is a flowering plant known for its slender spear shape. Unlike other vegetables which are mostly annual, asparagus is perennial, meaning that it is planted once and can regrow every year. Asparagus is available throughout the year. The ideal growing season is between late February to June. Asparagus first originated in the eastern Mediterranean and Asia. Today, asparagus can be found growing in the Northern Hemisphere where there is a lot of sunshine. Asparagus contains a lot of vitamins and minerals, notably vitamin K (35% daily value [DV]), vitamin A (4% DV), folate (13% DV), iron (12% DV), and copper (21% DV.) Because of the high vitamin K content (35% DV), asparagus is one of the best food sources for this nutrient, which plays a vital role in blood clotting and maintains healthy bones. Vitamin A in asparagus helps with vision, immunity, bone growth, cell function, and reproduction. At the same time, folate, a type of vitamin B, is responsible for creating red blood cells, genetic material, and ensuring brain/nervous system overall health. Iron and copper in asparagus also participate in blood formation. Asparagus can come in two other different colors: white and purple. White asparagus is more common in Europe and has a milder taste, compared to their green cousins in America. Similarly, purple asparagus is not popular in the US, but it has a nuttier and sweeter taste and contains anthocyanins, a type of antioxidant.



Calories
Name Amount % Daily Value
Calories 20 kcal 1%


Carbohydrates
Name Amount % Daily Value
Total Carbs 3.88 g 1%
Dietary Fiber 2.10 g 8%
Sugars 1.88 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 24.00 mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.12 g 0%
Saturated Fat 0.04 g 0%
Monounsaturated Fat 0.00 g
Polyunsaturated Fat, total 0.05 g
  • 18:2 n-6 (LA), Omega-6
0.04 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.01 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 2.20 g 4%
  • Tryptophan
0.03 g
  • Threonine
0.08 g
  • Isoleucine
0.07 g
  • Leucine
0.13 g
  • Lysine
0.10 g
  • Methionine
0.03 g
  • Cystine
0.03 g
  • Phenylalanine
0.07 g
  • Tyrosine
0.05 g
  • Valine
0.12 g
  • Arginine
0.09 g
  • Histidine
0.05 g
  • Alanine
0.12 g
  • Aspartic Acid
0.51 g
  • Glutamic Acid
0.23 g
  • Glycine
0.09 g
  • Proline
0.07 g
  • Serine
0.11 g


Vitamins
Name Amount % Daily Value
Vitamin C 5.60 mg 6%
Thiamin 0.14 mg 12%
Riboflavin 0.14 mg 11%
Niacin 0.98 mg 6%
Pantothenic Acid 0.27 mg 5%
Vitamin B6 0.09 mg 5%
Folate, total 52.00 mg 13%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
52.00 mcg
Choline 16.00 mg 3%
Betaine 0.60 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 37.79 mcg 4%
  • Retinol Acitiviy Equivalent
38.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
449.00 mcg
  • Alpha-Carotene
9.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 710.00 mcg
Vitamin E, total 1.13 mg 8%
  • Alpha-Tocopherol
1.13 mg
  • Beta-Tocopherol
0.00 mg
  • Gamma-Tocopherol
0.09 mg
  • Delta-Tocopherol
0.00 mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 41.60 mcg 35%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 24.00 mg 2%
Iron 2.14 mg 12%
Magnesium 14.00 mg 3%
Phosphorus 52.00 mg 4%
Potassium 202.00 mg 4%
Sodium 2.00 mg 0%
Zinc 0.54 mg 5%
Copper 0.19 mg 21%
Manganese 0.16 mg 7%
Selenium 2.30 mcg 4%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 93.22 g
Ash 0.58 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.


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