Asparagus is a succulent, perennial plant that belongs to the Lily family (Liliaceae) and the genus asparagus. It has a total of around 300 varieties, out of which only 20 varieties are edible and contain high levels of vitamins and minerals. As such, the vegetable is known for its nutritional values and health benefits. It is also known for its succulent flavor since the ancient times. It is available fresh mainly in the spring season only, while in the rest of the year, you can go for the dried variety. In order to give you a better idea about the nutritional value of asparagus, we have provided a food rating chart in the lines below. Go through it and get all the information related to asparagus nutrition.
Asparagus Nutritional Facts
Amount of Asparagus: 1 cup
Total Weight of Asparagus: 180 grams
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Nutrients
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Amount
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Basic Components
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Protein
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4.66 g
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Carbohydrates
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7.61 g
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Water
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165.96 g
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Ash
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1.19 g
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Calories
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Total Calories
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43.20
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Calories From Fat
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5.02
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Calories From Saturated Fat
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1.15
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Fiber
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Dietary Fiber
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2.88 g
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Soluble Fiber
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1.15 g
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Insoluble Fiber
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1.73 g
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Sugar
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Total Sugar
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2.88 g
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Monosaccharides
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2.52 g
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Disaccharides
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0.36 g
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Fats
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Total Fat
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0.56 g
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Saturated Fat
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0.13 g
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Mono Fat
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0.02 g
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Poly Fat
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0.24 g
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Vitamins
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Vitamin A
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970.20 IU
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Vitamin A
Carotenoid
Beta Carotene
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97.20 RE
575.10 mcg
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Thiamin
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0.22 mg
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Riboflavin
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0.23 mg
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Niacin
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1.95 mg
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Niacin Equiv
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2.70 Mg
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Vitamin B6
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0.22 mg
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Biotin
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0.72 mcg
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Vitamin C
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19.44 mg
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Vitamin E
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0.68 mg
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Vitamin E
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1.02 IU
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Vitamin E
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1.80 mMg
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Folate
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262.80 mcg
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Vitamin K
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91.80 mcg
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Pantothenic Acid
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0.29 mg
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Minerals
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Calcium
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36.00 mg
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Chloride
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198.00 mg
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Copper
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0.20 mg
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Iron
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7.28 mg
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Magnesium
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18.00 mg
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Manganese
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0.27 mg
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Phosphorus
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97.20 mg
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Potassium
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288.00 mg
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Selenium
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3.06 mcg
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Sodium
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19.80 mg
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Zinc
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0.76 mg
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Saturated Fats
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16:0 Palmitic
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0.12 g
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18:0 Stearic
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0.02 G
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Mono Fats
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18:1 Oleic
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0.02 g
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Poly Fats
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18:2 Linoleic
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0.23 g
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18:3 Linolenic
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0.01 g
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Other Fats
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Omega 3 Fatty Acids
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0.01 g
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Omega 6 Fatty Acids
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0.23 g
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Amino Acids
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Alanine
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0.22 G
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Arginine
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0.22 g
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Aspartate
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0.54 g
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Cystine
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0.06 g
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Glutamate
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0.77 g
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Glycine
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0.15 g
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Histidine
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0.07 g
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Isoleucine
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0.17 g
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Leucine
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0.20 g
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Lysine
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0.22 g
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Methionine
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0.05 g
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Phenylalanine
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0.11 g
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Proline
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0.25 g
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Serine
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0.18 g
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Threonine
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0.13 g
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Tryptophan
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0.05 g
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Tyrosine
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0.07 g
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Valine
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0.18 g
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Buying & Storing Tips
- While buying asparagus, make sure that the stalks are rounded, not fat or twisted.
- Asparagus should always have firm, thin stems, with tips that are deep green or purplish in color and closed.
- The cut ends of asparagus should never ever too woody.
- White asparagus has a milder flavor that green asparagus. On the other hand, purple asparagus has a fruitier flavor than both of them.
- After buying, asparagus should be cooked and consumed within a day or two, for best flavor.
- Asparagus should always be stored in the refrigerator, with the ends wrapped in a damp paper towel.
- In the refrigerator, asparagus should always be stored at the back, away from any light.
