Asparagus Nutrition Facts

Overview of Asparagus Nutrition

Scientific Name: Asparagus officinalis

Order: Asparagales

Family: Asparagaceae

In brief asparagus has: vitamin A (37.79 mcg | 4% DV) folate (52.00 mcg | 13% DV) vitamin K (41.60 mcg | 35% DV) iron (2.14 mg | 12% DV) copper (0.19 mg | 21% DV) 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 Can antioxidant and for immune health and making collagen	5.60 mg	6%
Thiaminfor amino acid, glucose, and lipid metabolism	0.14 mg	12%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.14 mg	11%
Niacinfor digestive and skin health and nerve function	0.98 mg	6%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.27 mg	5%
Vitamin B6for brain development, immune health, and protein metabolism	0.09 mg	5%
Folate, totalfor amino acid metabolism and preventing neural tube defects	52.00 mcg	13%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	52.00 mcg
Cholinefor brain health and nerve function	16.00 mg	3%
Betainefor metabolizing an amino acid called homocysteine	0.60 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	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
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	710.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	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 Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	41.60 mcg	35%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	24.00 mg	2%
Ironfor carrying oxygen to cells and muscles	2.14 mg	12%
Magnesiumfor bone and heart health and muscle/nerve function	14.00 mg	3%
Phosphorusfor bone health and helping the body store and use energy	52.00 mg	4%
Potassiumfor carbohydrate metabolism and muscle/nerve function	202.00 mg	4%
Sodiumfor muscle/nerve function	2.00 mg	0%
Zincan antioxidant and for immune health	0.54 mg	5%
Copperfor iron absorption and blood vessel, bone, and immune health	0.19 mg	21%
Manganesean antioxidant	0.16 mg	7%
Seleniuman antioxidant and for reproductive health and thyroid function	2.30 mcg	4%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- 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 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

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/.