Raw vs Cooked Asparagus: Which Is Healthier?

Asparagus are vegetables that can be consumed both raw and cooked, but which one is more beneficial in terms of nutrition?

Asparagus are an 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.

Raw vs Cooked Asparagus Nutrition

Are cooked asparagus more nutritious? Let’s make an in-depth comparison of raw vs cooked asparagus and see.

This comparison will start by comparing the caloric value of raw and cooked asparagus and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

First, let’s see how 100 grams of raw asparagus compare to 100 grams of cooked asparagus.

The second table compares 100 grams of raw asparagus and the caloric equivalent of cooked asparagus.

After cooking 100 grams of raw asparagus, you will get around 91 grams of cooked asparagus, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw asparagus?

So if you cook 100 grams of raw asparagus, you will get around 91 grams of cooked asparagus, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Asparagus Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, asparagus lose weight, so the amount of calories in 100 grams is higher in cooked asparagus.

If you want to lose weight, calories are probably the most important thing you should consider.

That said, here’s how raw and cooked asparagus compare for weight loss: Cooked asparagus are slightly lower in calories, with 20 calories per 100 grams, compared to 22 calories per 100 grams of raw asparagus.

Protein Content in Raw Asparagus and Cooked Asparagus

Cooked asparagus are higher in protein and have around 8% more protein than raw asparagus.

Cooked asparagus offer 2.4 grams of protein per 100 grams, while raw asparagus offer 2.2 grams.

Carbohydrate Content in Raw Asparagus and Cooked Asparagus

In this section, we’ll take a deeper look into the carbohydrate content in raw and cooked asparagus.

Continue reading to find out how raw and cooked asparagus compare in terms of total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 5% higher in cooked asparagus than in raw asparagus.

They have 4.1 grams per 100 grams, compared to 3.9 grams in raw asparagus.

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Sugars

Speaking of sugars in asparagus, cooked asparagus contain less sugar than raw, 31% precisely.

100 grams of cooked asparagus contain 1.3 grams of sugar, while the same amount of raw asparagus contains 1.88 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked asparagus.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw asparagus are a better option for you.

They have 2.1 grams of fiber per 100 grams, while cooked asparagus provide 2 grams of fiber.

Fat Content in Raw Asparagus and Cooked Asparagus

Like other plant foods, asparagus are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked asparagus:

• Raw Asparagus: 0.1 grams per 100 grams
• Cooked Asparagus: 0.2 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal. Some types of saturated fats, such as those found in coconut oil and palm oil, may have different effects on cholesterol levels and heart health compared to others, such as those found in butter and cheese.

The American Heart Association recommends that people limit their intake of saturated fats.

Additionally, it is important to replace saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw asparagus and cooked asparagus contain the same amount of saturated fats, 0 grams per 100 grams.

Raw Asparagus vs Cooked Asparagus Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked asparagus’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw asparagus weigh 91 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw asparagus or 117 grams of cooked asparagus.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw asparagus are a better source of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

However, cooked asparagus offer a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B9 (Folate), vitamin E, and vitamin K.

Raw and cooked asparagus contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw asparagus’ vitamins content:

Raw Asparagus vs Cooked Asparagus Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in cooking water.

You will get more calcium, copper, iron, magnesium, manganese, and phosphorus by eating asparagus raw than cooked.

However, if your goal is to increase the intake of fluoride, potassium, selenium, sodium, and zinc, you should choose cooked over raw asparagus.

The table below compares mineral contents in raw and cooked asparagus, side by side.

The Bottom Line

The debate between eating asparagus raw or cooked has both nutritional and culinary aspects to consider.

While raw asparagus provide many vitamins and minerals, cooking asparagus can increase the availability of many of these nutrients.

However, cooking asparagus can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked asparagus into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked asparagus comes down to individual preferences and dietary goals.