1 serving (134 grams) contains 27 calories, 2.9 grams of protein, 0.1 grams of fat, and 5.2 grams of carbohydrates.
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Nutrition Information
Calories |
35.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3.6 mg | 0% | |
| Total Carbohydrates | 7.0 g | 2% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 3.4 g | ||
| protein | 3.9 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 42.9 mg | 3% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 360.9 mg | 7% | |
* 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 Raw asparagus
Asparagus, a perennial vegetable native to Europe, North Africa, and Western Asia, is highly celebrated in global cuisines, particularly in Mediterranean dishes. Known for its tender spears and mild, earthy flavor, raw asparagus is not only a culinary delight but also a nutrient powerhouse. It is very low in calories, with approximately 20 calories per 100 grams, but rich in essential nutrients, including vitamin K, folate, vitamin C, and fiber. Asparagus also contains antioxidants such as glutathione and small amounts of other minerals like potassium and phosphorus, making it a valuable addition to health-focused diets.
Health Benefits
- Supports bone health due to its high vitamin K content (57% of the Daily Value per 100 grams).
- Promotes healthy digestion, as it is a good source of dietary fiber, providing about 2 grams per 100 grams.
- Contributes to cell repair and DNA synthesis, thanks to its rich folate content (34% of the Daily Value per 100 grams).
- Helps combat oxidative stress with antioxidants, including glutathione and vitamin C.
- May aid in blood pressure regulation due to its potassium content (202 mg per 100 grams).
Dietary Considerations
Selection and Storage
Store raw asparagus upright in a jar with a small amount of water at the bottom, covered with a loose plastic bag, and refrigerate for up to 5-7 days. Wash thoroughly before consumption.
Common Questions About Raw asparagus Nutrition
Is raw asparagus high in protein?
Raw asparagus contains a modest amount of protein, with about 2.2 grams per cup (134 grams). While not considered a high-protein food, it can still contribute to daily intake as part of a balanced diet alongside other protein-rich sources.
Can I eat raw asparagus on a keto diet?
Yes, raw asparagus is keto-friendly as it is low in carbohydrates. One cup contains approximately 3.7 grams of total carbs, with 1.9 grams of fiber, making its net carb content about 1.8 grams—ideal for keto dieters looking for nutrient-dense vegetables.
What are the health benefits of raw asparagus?
Raw asparagus is rich in antioxidants, including vitamins A, C, and E, which support immune health and cellular repair. It is also high in folate (about 70 mcg per cup), beneficial for DNA synthesis and particularly important for pregnant individuals. Additionally, its dietary fiber supports digestion and gut health.
What is the recommended portion size for raw asparagus?
A standard serving of raw asparagus is about one cup, or approximately 134 grams. This portion size provides essential nutrients while keeping calorie intake low, at just 27 calories per cup, making it suitable for weight management or light meals.
How does raw asparagus compare to cooked asparagus?
Raw asparagus retains more of its vitamin C and antioxidants, which can be diminished slightly during cooking. However, cooking asparagus, such as steaming or roasting, can enhance the absorption of specific nutrients like carotenoids while also softening its texture and flavor, making it more palatable for some.
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.
