Asparagus has been for its nutritional value and medicinal benefits for over 2000 years. Have a look at the article given below and get to know all the nutritional facts related to asparagus.

Nutritional Value Of Asparagus

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
 
Nutrients
Amount
Basic Components
 
Protein 
4.66 g
Carbohydrates
7.61 g
Water
165.96 g
Ash
1.19 g
Calories
 
Total Calories
43.20
Calories From Fat
5.02
Calories From Saturated Fat
1.15
Fiber
 
Dietary Fiber
2.88 g
Soluble Fiber
1.15 g
Insoluble Fiber
1.73 g
Sugar
 
Total Sugar
2.88 g
Monosaccharides
2.52 g
Disaccharides
0.36 g
Fats
 
Total Fat
0.56 g
Saturated Fat
0.13 g
Mono Fat
0.02 g
Poly Fat 
0.24 g
Vitamins
 
Vitamin A
970.20 IU
Vitamin A
Carotenoid
Beta Carotene
 
97.20 RE
575.10 mcg
Thiamin
0.22 mg
Riboflavin
0.23 mg
Niacin
1.95 mg
Niacin Equiv
2.70 Mg
Vitamin B6
0.22 mg
Biotin
0.72 mcg
Vitamin C
19.44 mg
Vitamin E
0.68 mg
Vitamin E
1.02 IU
Vitamin E
1.80 mMg
Folate
262.80 mcg
Vitamin K
91.80 mcg
Pantothenic Acid
0.29 mg
Minerals
 
Calcium
36.00 mg
Chloride
198.00 mg
Copper
0.20 mg
Iron
7.28 mg
Magnesium
18.00 mg
Manganese
0.27 mg
Phosphorus
97.20 mg
Potassium
288.00 mg
Selenium
3.06 mcg
Sodium
19.80 mg
Zinc
0.76 mg
Saturated Fats
 
16:0 Palmitic
0.12 g
18:0 Stearic
0.02 G
Mono Fats
 
18:1 Oleic
0.02 g
Poly Fats
 
18:2 Linoleic
0.23 g
18:3 Linolenic
0.01 g
Other Fats
 
Omega 3 Fatty Acids
0.01 g
Omega 6 Fatty Acids
0.23 g
Amino Acids
 
Alanine
0.22 G
Arginine
0.22 g
Aspartate
0.54 g
Cystine
0.06 g
Glutamate
0.77 g
Glycine
0.15 g
Histidine
0.07 g
Isoleucine
0.17 g
Leucine
0.20 g
Lysine
0.22 g
Methionine
0.05 g
Phenylalanine
0.11 g
Proline
0.25 g
Serine
0.18 g
Threonine
0.13 g
Tryptophan
0.05 g
Tyrosine
0.07 g
Valine
0.18 g
 
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.

How to Cite

More from iloveindia.com