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Asparagus Nutrition
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, rawRefuse: 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)
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