Vegetables

Asparagus Nutrition Facts

Asparagus is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium and vitamin C.

Calories28

Protein1.4 g

Carbs5.1 g

Fat0.2 g

ProteinCarbsFat

Nutrition for 100 g

Calories28 kcal

Protein1.4 g

Total Fat0.2 g

Carbohydrates5.1 g

Fiber1.9 g

Sodium2 mg

Total SugarsNot reported

Source: USDA FoodData Central, record 2710823

Nutrients

Full nutrient profile

Proximates

Water92.57 g

Nitrogen0.23 g

Protein1.4375 g

Total lipid (fat)0.2163 g

Ash0.675 g

Carbohydrates

Carbohydrate, by difference5.1012 g

Fiber, total dietary1.883 g

Minerals

Calcium, Ca20.58 mg

Iron, Fe0.4436 mg

Magnesium, Mg13.78 mg

Phosphorus, P53.9 mg

Potassium, K277.5 mg

Sodium, Na2.46 mg

Zinc, Zn0.5955 mg

Copper, Cu0.1315 mg

Manganese, Mn0.1455 mg

Vitamins and other components

Vitamin C, total ascorbic acid9.153 mg

Thiamin0.06875 mg

Niacin1.078 mg

Vitamin B-60.1118 mg

Folate, total182.5 ug

Interesting fact

Four Spears Of Folate

Four boiled asparagus spears carry 89 micrograms DFE of folate, 22% of the Daily Value. Only about half the folate naturally present in food is absorbed, compared with at least 85% of folic acid taken with food.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Asparagus

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.8gC 5.5gF 0.6g

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