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Asparagus Nutrition

Asparagus Nutrition Asparagus nutrition 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 nutrition 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 nutrition 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 nutrition 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)

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