Asparagus

Asparagus – Nutrition Facts (per 100 grams, cooked)

Calories: 22 kcal
Protein: 2.4 g
Fat: 0.2 g

• Saturated Fat: 0.04 g
• Monounsaturated Fat: 0.01 g
• Polyunsaturated Fat: 0.09 g
  Carbohydrates: 4.1 g
• Sugars: 1.3 g
• Fiber: 2.0 g
  Cholesterol: 0 mg
  Sodium: 2 mg

Vitamins in asparagus

• Vitamin A: 756 IU (25% DV)
• Vitamin B1 (Thiamine): 0.1 mg (6% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (7% DV)
• Vitamin B3 (Niacin): 1.1 mg (6% DV)
• Vitamin B5 (Pantothenic Acid): 0.2 mg (4% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Vitamin B9 (Folate): 149 µg (37% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 7.7 mg (9% DV)
• Vitamin D: 0 IU (0% DV)
• Vitamin E: 1.5 mg (10% DV)
• Vitamin K: 41.6 µg (35% DV)

Minerals in asparagus

• Calcium: 24 mg (2% DV)
• Phosphorus: 52 mg (7% DV)
• Magnesium: 14 mg (3% DV)
• Potassium: 224 mg (5% DV)
• Iron: 0.9 mg (5% DV)
• Zinc: 0.6 mg (5% DV)
• Selenium: 2.3 µg (4% DV)
• Copper: 0.2 mg (22% DV)
• Manganese: 0.2 mg (10% DV)

Nutritional Benefits of Asparagus

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Rich in folate, essential for DNA synthesis and red blood cell formation.
• High in vitamin K, which supports bone health and blood clotting.
• Contains antioxidants, including vitamin E and vitamin C, which help protect cells from damage.
• Low in calories but high in fiber, making it great for digestion and weight management.
• Provides plant-based iron, which helps with oxygen transport in the blood.