...the nutritional value of asparagus and full asparagus nutrition information...
Asparagus is very high in folate and potassium, and contains good levels of iron and vitamin K.
Asparagus contains a high level of folate which helps red blood cell production and thereby helps to prevent anemia. Folate helps to prevent homocysteine build up in the blood and supports cell and nerve function. Folate also helps to prevent Alzheimers disease.
Asparagus is also a good source of potassium which helps with nerve and muscle function and also maintains the bodies' acid balance. Potassium also helps to lower the risk of high blood pressure.
A very good source of vitamin K, asparagus can help in blood clotting and can help prevent postmenopausal bone loss. Vitamin K can also provide protection against liver and prostate cancer.
Asparagus is a good source of niacin (vitamin B3) which helps to lower
cholesterol
levels and stabilises the blood sugar. B3 also helps your body to process fats.
Asparagus contains a good amount of vitamin A which plays a part in eye health and can help to fight off viral infections.
Asparagus also provides a good amount of beta carotene which
helps to protect the cells and tissues from free radical damage and also provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to function properly.
THE FULL NUTRITIONAL VALUE OF ASPARAGUS:
Asparagus, raw
Refuse: 47% (Butt ends) Scientific Name: Asparagus officinalis NDB No: 11011 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup ------- 134g
Proximates
Water
g
124.91
Energy
kcal
27
Energy
kJ
114
Protein
g
2.95
Total lipid (fat)
g
0.16
Ash
g
0.78
Carbohydrate, by difference
g
5.20
Fiber, total dietary
g
2.8
Sugars, total
g
2.52
Sucrose
g
0.31
Glucose (dextrose)
g
0.87
Fructose
g
1.34
Lactose
g
0.00
Maltose
g
0.00
Galactose
g
0.00
Minerals
Calcium, Ca
mg
32
Iron, Fe
mg
2.87
Magnesium, Mg
mg
19
Phosphorus, P
mg
70
Potassium, K
mg
271
Sodium, Na
mg
3
Zinc, Zn
mg
0.72
Copper, Cu
mg
0.253
Manganese, Mn
mg
0.212
Selenium, Se
mcg
3.1
Vitamins
Vitamin C, total ascorbic acid
mg
7.5
Thiamin
mg
0.192
Riboflavin
mg
0.189
Niacin
mg
1.311
Pantothenic acid
mg
0.367
Vitamin B-6
mg
0.122
Folate, total
mcg
70
Folic acid
mcg
0
Folate, food
mcg
70
Folate, DFE
mcg_DFE
70
Choline, total
mg
21.4
Betaine
mg
0.8
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
51
Retinol
mcg
0
Carotene, beta
mcg
602
Carotene, alpha
mcg
12
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
1013
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
951
Vitamin E (alpha-tocopherol)
mg
1.51
Vitamin E, added
mg
0.00
Tocopherol, beta
mg
0.00
Tocopherol, gamma
mg
0.12
Tocopherol, delta
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
55.7
Lipids
Fatty acids, total saturated
g
0.054
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
15:0
g
0.000
16:0
g
0.054
17:0
g
0.000
18:0
g
0.000
20:0
g
0.000
22:0
g
0.000
24:0
g
0.000
Fatty acids, total monounsaturated
g
0.000
14:1
g
0.000
15:1
g
0.000
16:1 undifferentiated
g
0.000
17:1
g
0.000
18:1 undifferentiated
g
0.000
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.067
18:2 undifferentiated
g
0.054
18:3 undifferentiated
g
0.013
18:4
g
0.000
20:2 n-6 c,c
g
0.000
20:3 undifferentiated
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Phytosterols
mg
32
Amino acids
Tryptophan
g
0.036
Threonine
g
0.113
Isoleucine
g
0.100
Leucine
g
0.172
Lysine
g
0.139
Methionine
g
0.042
Cystine
g
0.042
Phenylalanine
g
0.100
Tyrosine
g
0.070
Valine
g
0.154
Arginine
g
0.122
Histidine
g
0.066
Alanine
g
0.154
Aspartic acid
g
0.681
Glutamic acid
g
0.312
Glycine
g
0.125
Proline
g
0.095
Serine
g
0.142
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
