Asparagus Nutrition Facts and Health Benefits

Asparagus is a nutritious vegetable rich in fiber, vitamin K, and antioxidants and a good source of folate and potassium, making it a useful addition to a healthy diet. Read on to find out all the health benefits.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 28, 2022.

Asparagus is a type of vegetable belonging to the Liliaceae family, including onions, garlic, and leeks.

It is native to the Mediterranean region and has been cultivated for thousands of years.

Asparagus has a long, slender stalk with a pointed tip and a dark green or purple color.

It has a tender, crunchy texture and a slightly sweet flavor.

Asparagus is a highly nutritious food that is rich in many essential nutrients.

It is an excellent source of fiber, which is important for supporting healthy digestion and maintaining regular bowel movements.

Asparagus is also a good source of vitamin K, which is essential for maintaining healthy bones and supporting blood clotting.

In addition to these nutrients, asparagus contains many antioxidants, which can help to protect the body against oxidative stress and inflammation.

One of the unique features of asparagus is its high folate content, which makes it a useful food for supporting a healthy pregnancy and fetal development.

Asparagus is also a good source of potassium, which is important for maintaining healthy blood pressure and supporting heart health.

Asparagus Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of asparagus:

  • Energy: 20 calories
  • Carbs: 3.88 grams
  • Sugar: 1.88 grams
  • Fiber: 2.1 grams
  • Protein: 2.2 grams
  • Fat: 0.12 grams
  • Saturated Fat: 0.04 grams

Jump to a section where you can learn more about asparagus nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Asparagus

Thanks to a significant amount of specific vitamins and minerals, asparagus could provide several health benefits.

Continue reading to discover the potential benefits of consuming asparagus.

They May Boost Red Cells Production

Copper is needed by the body for several functions, including the formation of red blood cells.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

Vitamin K From Is Crucial for Blood Clotting Processes

Vitamin K is important for the normal blood clotting processes to occur in the body.

It plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.

This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.

Vitamin K can also support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.

Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.

It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.

This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.

May Reduce a Cancer Risk

Vitamin A, also called retinol, acts as an antioxidant and protects the vital organs against damage by free radicals, thus reducing the risk of cancer.

It also plays a key role in supporting the body’s natural defense mechanisms against infections. It primarily works by activating the functions of the immune system.

Vitamin A is also needed for improving vision. The deficiency of this nutrient can result in problems with eyesight, such as nearsightedness, farsightedness, and night blindness.

Moreover, vitamin A can also help us see in dim light.

Vitamin A can help maintain the health and structural integrity of the skin and the mucosal lining of some body organs, especially the nose.

It can help to reduce or delay the appearance of the signs of aging on the skin, such as wrinkles and fine lines, allowing you to look younger.

It also promotes growth and performs functions related to reproduction.

Asparagus Nutrition Facts

Continue reading to find out the following asparagus nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on asparagus macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate1% DV3.88 g
Protein4% DV2.2 g
Fat0% DV0.12 g

Vitamin Content

Asparagus are excellent source of Vitamin A, and Vitamin K.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin C, Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin E.

Here's the full asparagus vitamin content per 100g:

Vitamin A25% DV756 IU
Vitamin C6% DV5.6 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)12% DV0.143 mg
Vitamin B2 (Riboflavin)11% DV0.141 mg
Vitamin B3 (Niacin)6% DV0.978 mg
Vitamin B5 (Pantothenic acid)5% DV0.274 mg
Vitamin B6 (Pyroxidine)5% DV0.091 mg
Vitamin B9 (Folate)13% DV52 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E8% DV1.13 mg
Vitamin K35% DV41.6 µg

Mineral Content

Asparagus are not an excellent source of any particular vitamin.

However, they contain a good amount of Copper, and Iron and some Manganese, Phosphorus, Potassium, Selenium, and Zinc.

Here's the full asparagus mineral content per 100g:

Calcium2% DV24 mg
Copper21% DV0.189 mg
Fluoride0% DV0 mg
Iron12% DV2.14 mg
Magnesium3% DV14 mg
Manganese7% DV0.158 mg
Phosphorus4% DV52 mg
Potassium4% DV202 mg
Selenium4% DV2.3 μg
Sodium0% DV2 mg
Zinc5% DV0.54 mg

Protein and Amino Acid Profile

Asparagus contain 2.2 g of protein per 100 g, or in other words, asparagus provide 11 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in asparagus contain all nine essential amino acids, however, they are a little bit low in leucine, and methionine.

Histidine OK7% DV0.049 g
Isoleucine OK5% DV0.075 g
Leucine Low4% DV0.128 g
Lysine OK5% DV0.104 g
Methionine Low3% DV0.031 g
Phenylalanine OK5% DV0.075 g
Threonine OK7% DV0.084 g
Tryptophan OK9% DV0.027 g
Valine OK6% DV0.115 g

Fat Breakdown

Around 5% of the calories in asparagus are from fat. Asparagus have 0.12 grams or 0% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Asparagus fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, asparagus is cholesterol free.

Asparagus do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat0% DV0.12 g
Saturated Fat0% DV0.04 g
Monounsaturated Fatdo not have a %DV0 g
Polyunsaturated Fatdo not have a %DV0.05 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

78% of the calories in asparagus come from carbohydrates.

Carbs in asparagus are mostly fiber (54%), followed by sugars and starch.

When it comes to sugars, asparagus are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate1% DV3.88 g
Dietary Fiber8% DV2.1 g
Sugars4% DV1.88 g

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