1 serving (134 grams) contains 27 calories, 2.9 grams of protein, 0.2 grams of fat, and 5.2 grams of carbohydrates.
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Nutrition Information
Calories |
47.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5.3 mg | 0% | |
| Total Carbohydrates | 9.1 g | 3% | |
| Dietary Fiber | 4.9 g | 17% | |
| Sugars | 3.3 g | ||
| protein | 5.1 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 56.1 mg | 4% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 475.4 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Aspargus
Asparagus is a nutrient-rich spring vegetable native to Europe, Asia, and North Africa, and it is widely used in global cuisines such as Mediterranean, Asian, and French. This vegetable has a bright, grassy flavor and is often steamed, roasted, or grilled as a side dish. Asparagus is low in calories, providing only 20 calories per 100 grams, and is a good source of antioxidants, fiber, and essential nutrients like vitamin C (5.6 mg per 100 g), iron (1.57 mg), and small amounts of protein (2.16 g). It is also low in fat, containing just 0.15 g per 100 g, and moderately carb-rich. Its vibrant green stalks are heralded as a powerhouse of nutrients in a low-calorie profile, making it a popular choice for health-conscious individuals globally.
Health Benefits
- Promotes digestive health due to its high dietary fiber content (2.09 g per 100 g), which supports gut microbiota and regular bowel movements.
- Supports immune function as it contains vitamin C (5.6 mg per 100 g), an antioxidant that aids in fighting harmful free radicals.
- Helps maintain healthy red blood cells with its iron content (1.57 mg per 100 g), which is necessary for oxygen transport within the body.
- May contribute to bone health due to its calcium content (23.88 mg per 100 g), which plays a role in maintaining strong bones.
- Supports weight management because of its low calorie (20.15 per 100 g) and low-fat content, alongside the high volume of fiber aiding in satiety.
Dietary Considerations
Selection and Storage
Store asparagus upright in the refrigerator with the stalks in a jar or glass of water for optimal freshness. Trim the ends before cooking and avoid storing for more than 4-5 days for the best taste and nutritional value.
Common Questions About Aspargus Nutrition
Is asparagus high in protein?
Asparagus is relatively low in protein, containing about 2.16 grams of protein per 100 grams. While it is not a significant source of protein, it does contribute to your daily protein intake as part of a balanced diet.
Can I eat asparagus on a keto diet?
Yes, asparagus is suitable for a keto diet as it is low in carbs, with only 3.88 grams of carbohydrates per 100 grams. Its low-carb and high-fiber content make it an excellent vegetable option for those following a ketogenic lifestyle.
What are the health benefits of eating asparagus?
Asparagus is nutrient-dense, offering only 20 calories per 100 grams while being rich in vitamins A, C, and K, as well as folate. It is high in antioxidants, supports healthy digestion due to its fiber content (2.09 grams per 100 grams), and has anti-inflammatory properties.
How much asparagus should I eat in a serving?
A standard serving of asparagus is typically around 1 cup (about 134 grams), which provides approximately 27 calories, 3 grams of protein, 5 grams of carbs, and 3 grams of fiber. This serving size is enough to enjoy the nutritional benefits without excess calorie intake.
How does asparagus compare to broccoli in nutrition?
Asparagus and broccoli are both low-calorie, nutrient-rich vegetables, but they differ slightly in composition. While asparagus has fewer carbs (3.88g vs. broccoli’s ~6g per 100g), broccoli offers slightly more protein (about 2.8g). Both are excellent choices and can complement each other in a healthy diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
