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Fruit & vegetables

Asparagus

Asparagus nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
20kcal
85 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.2 g
4% RI*
Carbohydrates3.9 g
1% RI*
Fat0.1 g
0% RI*
Saturated fat0.0 g
0% RI*
Fibre2.1 g
8% RI*
Sugars1.9 g
2% RI*

Vitamins

Vitamin C5.6 mg
7% RI*
Vitamin E1.1 mg
9% RI*
Vitamin K41.6 µg
55% RI*
Vitamin B60.1 mg
6% RI*
Folate52.0 µg
26% RI*

Minerals

Calcium24.0 mg
3% RI*
Iron2.1 mg
15% RI*
Magnesium14.0 mg
4% RI*
Phosphorus52.0 mg
7% RI*
Potassium202.0 mg
10% RI*
Sodium2.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind asparagus

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 2.1 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
  • Is rich in vitamin K (41.6 µg per 100 g), which supports normal blood clotting and bone health.
  • Contributes folate (52 µg per 100 g), needed for normal cell division and blood formation.
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THE DOWNSIDE

What to keep in mind

  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.
  • It should complement, not replace, a varied diet with adequate protein, fats and other food groups.