Asparagus Nutrition Facts

Asparagus is a vegetable that is high in fiber. Asparagus has 1.1g of fiber per 100g when eaten raw. It has 2.1g of fiber per hundred grams when boiled. Asparagus is a fiber-rich, nutritious vegetable. Asparagus has a high fiber level, which is crucial because it is a necessary part of your diet. It is critical to maintaining a proper nutrient balance to stay healthy.

Asparagus is high in fiber and low in carbohydrates. A meal of 100g contains a lot of fiber, which is excellent for anyone on a ketogenic diet. But don’t mix it up with a salad! It is still a healthy option with a superb nutrient balance. However, you should always verify the nutritional content of your food. This way, you can tell if it’s a good fit for you.

Asparagus is available in two sizes: thick spears and thin spears. Furthermore, its glycemic load is relatively modest at 20. Asparagus is high in potassium and fiber. Moreover, it has a significant amount of folic acid required to develop red and white blood cells. A serving of raw Asparagus has 2.1g of fiber per 100g, 6 percent of the recommended daily allowance for women. The average serving of cooked Asparagus is 134g, around one cup.

Asparagus Nutrition Facts

Asparagus is frequently produced in vegetable gardens. It is a flowering perennial plant with several health benefits. Garden or sparrow grass are other names for Asparagus, and Asparagus Officinalis is its scientific name. It has a high nutritional value. Asparagus can be eaten raw or cooked, benefiting your health in various ways. The nutritional information per 100g is provided below. Here is a table of the Asparagus Nutrition Facts per 100g serving, according to Google data:

Nutrient Amount Percent Daily Value
Calories 20 kcal 1%
Total Fat 0.2 g 0%
Saturated Fat 0 g 0%
Trans Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Total Carbohydrate 3.9 g 1%
Dietary Fiber 2.1 g 8%
Total Sugars 1.9 g N/A
Protein 2.2 g 4%
Vitamin D 0 mcg 0%
Calcium 24 mg 2%
Iron 2.1 mg 12%
Potassium 202 mg 4%
Vitamin A 756 IU 15%
Vitamin C 5.6 mg 9%
Vitamin E 1.1 mg 6%
Vitamin K 41.6 mcg 52%
Folate 52 mcg 13%

Note: The Percent Daily Values are based on a 2,000-calorie diet and may vary depending on your dietary needs.


Is Asparagus Beneficial To The Skin?

Asparagus has 25% of the required daily dose of vitamin A. Therefore, it promotes healthy skin. Vitamin A also decreases sebum from the pores, preventing acne breakouts caused by greasy skin and blockages.

Asparagus extract has been examined and found effective in skin conditioning, protection, and reducing collagen loss and dermal thinning. Asparagus fights free radicals since it contains vitamins C, E, and other antioxidants.

Is It Healthy To Eat Raw Asparagus?

Asparagus is a high-nutritional-value vegetable that can be consumed raw or cooked, and cooking is the most common way of preparation due to its tough texture. Raw spears that have been thinly sliced or marinated can be just as tasty.

Even among nutrient-rich vegetables, Asparagus is exceptionally well-balanced and high in vitamin K and folate (B9). Asparagus has only about 20 calories per serving (five spears), has no fat, and is low in salt. It can be consumed raw or cooked; however, cooking hours impact the health benefits.

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Asparagus has a moderate amount of Fiber (1.6 grams per 100g), accounting for 6% of the required daily requirement. It has 18 calories and 2.95 grams of protein, 0.42 grams of fat, and 1.92 grams of carbs. However, it is not as high in Fiber as a green leafy vegetable, so read the nutritional label carefully. The percent Daily Value of any meal is calculated using 2,000 calories per day.

Is Asparagus Good For Your Hair?

Asparagus is high in calcium, as well as vitamins A and C. It also strengthens the strands of your hair!… Yes, it does, and including protein in our diet promotes good hair development.

“There are no life-threatening adverse effects of overeating asparagus,” Flores explained, “but there may be some unpleasant side effects such as flatulence and a detectable odor to the urine.” She also mentioned that it’s possible to have an asparagus allergy, in which case you shouldn’t eat it.

Is Asparagus Considered A Superfood?

Asparagus has no cholesterol and is low in calories and fat. It is a good source of vitamins A, C, riboflavin, and thiamin and an excellent source of vitamin K and folate. Vitamin K aids in blood clotting and bone formation.

It’s low in calories and high in nutrients like fiber, folate, and vitamins A, C, and K. Furthermore, eating Asparagus has a lot of possible health benefits, including weight loss, improved digestion, a healthy pregnancy, and decreased blood pressure.

What Is The Most Delicious Way To Eat Asparagus?

As the first course at supper, consider serving steamed, grilled, or roasted Asparagus. Traditionally, it is filled with freshly melted butter or newly made Hollandaise sauce. Use forks or your fingers to eat. When you steam Asparagus, it becomes soft and wet, and the flavor can become bland. The fibrous vegetable cooks quickly for a nutritious side dish. Fresh asparagus spears have an appealing sweet, and crisp feel when eaten raw.

When the fibrous greens are cooked, different flavors emerge. A drizzle of olive oil and a sprinkling of salt and pepper is required to enhance the naturally excellent flavor. Asparagus has up to 0.2 grammes of fibre per 100g. This amounts to less than 1% of your daily recommended limit. However, the calorie content of soup contains five grams of fat, making it a healthy option. Asparagus has a high sugar content when compared to other green leafy veggies.

However, it is still a fantastic option for vegetarians. This vegetable is abundant in vitamin C, folate, and folic acid, and it can also be a good source of vitamin A Except for the woody stem near the bottom, you can consume the entire spear. Hold the asparagus spear firmly on both ends. Bend the Asparagus gently so that it bows out away from you. Bend the asparagus until it snaps.


Asparagus is a low-carb veggie that is high in vitamins A and C. The carbohydrate content of Asparagus is merely 3.8 grams per 100g. It is high in fiber and has one percent of the RDA for each nutrient. Compared to other vegetables, Asparagus has a relatively low-calorie content, and it also has a decent quantity of fiber. Asparagus should be avoided if you are concerned about the thread.