Asparagus
A folate and vitamin K standout, and a natural source of prebiotic inulin.
Nutrition per 100 g
Standardised to 100 g of asparagus, cooked for fair comparison. Typical serving: 1 cup cooked (180 g) — 40 kcal per 180 g serving.
| Nutrient | Per 100 g | Per serving (180 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 22 kcal | 40 kcal | 100 kcal |
| Protein | 2.4 g | 4.3 g | 10.8 g |
| Carbohydrate | 4.1 g | 7.4 g | 18.5 g |
| Fat | 0.2 g | 0.4 g | 1 g |
| Fibre | 2 g | 3.6 g | 9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of asparagus, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (180 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 50 µg | 90 µg | 6% |
| Vitamin C | 7.7 mg | 13.9 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.5 mg | 2.7 mg | 10% |
| Vitamin K | 50.6 µg | 91.1 µg | 42% |
| Thiamin | 0.16 mg | 0.29 mg | 13% |
| Riboflavin | 0.14 mg | 0.25 mg | 11% |
| Niacin | 1.1 mg | 2 mg | 7% |
| Vitamin B6 | 0.079 mg | 0.14 mg | 5% |
| Folate | 149 µg | 268 µg | 37% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.23 mg | 0.41 mg | 5% |
| Choline | 26.1 mg | 47 mg | 5% |
| Minerals | |||
| Calcium | 23 mg | 41.4 mg | 2% |
| Iron | 0.91 mg | 1.6 mg | 5% |
| Magnesium | 14 mg | 25.2 mg | 3% |
| Phosphorus | 54 mg | 97.2 mg | 4% |
| Potassium | 224 mg | 403 mg | 5% |
| Sodium | 14 mg | 25.2 mg | <1% |
| Zinc | 0.6 mg | 1.1 mg | 5% |
| Selenium | 6.1 µg | 11 µg | 11% |
| Copper | 0.17 mg | 0.31 mg | 19% |
| Manganese | 0.15 mg | 0.27 mg | 7% |
Source: USDA FoodData Central — Asparagus, cooked, boiled, drained
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat asparagus?
- Around two-thirds of a day's folate per cooked cup.
- Inulin feeds beneficial gut bacteria.
- Cooks in three minutes, which suits weeknight meals.
How to include it
- Griddle whole spears and finish with lemon and parmesan.
- Roast alongside salmon on one tray.
- Shave raw into a salad with olive oil.
Things to consider
- Expensive outside its short spring season.
- Produces the well-known urine odour in most people — entirely harmless.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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