1 serving (100 grams) contains 20 calories, 2.2 grams of protein, 0.2 grams of fat, and 3.7 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
47.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 8.8 g | 3% | |
| Dietary Fiber | 5 g | 17% | |
| Sugars | 3.1 g | ||
| protein | 5.2 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 57.1 mg | 4% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 481.0 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 White asparagus
White asparagus, a pale variety of asparagus, is a culinary delicacy grown underground to prevent photosynthesis, resulting in a tender stalk with a mild and slightly sweet flavor. Commonly featured in European cuisines, particularly German, Dutch, and French dishes, it is often steamed, boiled, or served with hollandaise sauce. Nutritionally, white asparagus is low in calories (approximately 20 calories per 100 grams), rich in water content, and provides essential nutrients such as fiber, vitamin C, folate, and potassium. It also contains antioxidants like glutathione, which may support cellular health.
Health Benefits
- Supports healthy digestion due to its fiber content, which helps regulate bowel movements.
- Boosts immune function as it contains vitamin C, an antioxidant that protects the body's cells from damage.
- Promotes heart health by providing potassium, which helps maintain healthy blood pressure levels.
- Supports prenatal health with folate, which is important for fetal development.
- Contains glutathione, an antioxidant that may aid in detoxifying harmful compounds in the body.
Dietary Considerations
Selection and Storage
Store white asparagus unwashed in the refrigerator, wrapped in a damp paper towel, to maintain freshness for up to 3 days. Peel the fibrous outer layer before cooking for best results.
Common Questions About White asparagus Nutrition
Is white asparagus high in protein?
White asparagus is not particularly high in protein, offering about 2 grams of protein per 100 grams. However, it is a low-calorie vegetable, providing roughly 20 calories per 100 grams, making it a healthy addition to meals for those looking for a light option.
Can I eat white asparagus on a keto diet?
Yes, white asparagus can be included on a keto diet since it is low in carbohydrates. It contains approximately 3.9 grams of carbs per 100 grams, with 2.1 grams of fiber, resulting in only about 1.8 grams of net carbs.
What are the health benefits of white asparagus?
White asparagus is a good source of vitamins like vitamin C, A, and K, as well as folate and antioxidants. It supports immune health, promotes healthy digestion due to its fiber content, and is rich in compounds that may help reduce inflammation. However, individuals with kidney concerns should consume it in moderation due to its purine content.
What is a recommended serving size for white asparagus?
A typical serving size for white asparagus is about 150 grams, which equals roughly 20 spears. This portion provides approximately 30 calories, 3 grams of protein, and 2.7 grams of fiber, making it a nutrient-rich and low-calorie option for meals.
How does white asparagus compare to green asparagus?
White asparagus is milder and less bitter compared to green asparagus because it is grown underground without exposure to sunlight, which prevents chlorophyll development. Nutritionally, green asparagus is slightly higher in vitamin C and antioxidants, but white asparagus has a softer texture and unique flavor profile that makes it a versatile ingredient in recipes.
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.
- Asparagus Nutrition Profile and Health BenefitsHarvard T.H. Chan School of Public HealthComprehensive overview of asparagus nutrition and health benefits, including its antioxidant properties and relevance in a healthy diet.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureOfficial dietary guidelines, emphasizing the importance of vegetables like white asparagus in a balanced diet.
- Phenolic Compounds in Asparagus: A ReviewFood ChemistryPeer-reviewed article detailing the phenolic content of asparagus and associated health benefits, relevant to white asparagus.
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.
