Asparagus-Benefits And Nutritional Facts

Asparagus, officially known as Asparagus officinalis, is a member of the lily family. Asparagus is a popular vegetable in many parts of the world. Here in this article we are going to know about benefits and nutritional facts of asparagus.

Depending on the type of asparagus, people eat it raw or cooked, and in dishes such as soups, stews, salads, or on its own. This vegetable comes in a variety of colors, including green, white and purple.


Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. The nutrients in asparagus can provide a range of health benefits.

  • Improves digestive health.
  • Bone health.
  • Heart health.
  • Helps in weight loss.
  • Supports healthy pregnancy.
  • Fights against cancer.
  • Lowers blood pressure.
  • Brain booster.
  • Packed with antioxidants.
  • Prevents osteoporosis.
  • Lowers risk of depression.

The nutrients in asparagus can support heart and bone health, while the folate and iron that it contains may be especially beneficial during pregnancy. Asparagus can help fight cancer, is good for your brain and can help you slim down. Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease.

Nutritional Facts

Asparagus is also low in calories and packed with essential vitamins, minerals and antioxidants and also possesses small amounts of other micronutrients, including iron, zinc and riboflavin.

NutrientsAmount per 100 g
Energy20 k cal
Carbohydrates3.88 g
Protein2.2 g
Fat0.12 g
Calcium24 mg
Phosphorous52 mg
Iron2.14 mg
Fiber2.1 g
Sodium2 mg
Potassium202 mg
Folate (vitamin B9)52 mcg
Vitamin C5.6 mg
Beta carotene449 mcg
Vitamin A74.83 mcg
Vitamin K41.6 mcg

Asparagus is rich in folate, also known as vitamin B-9. Folate may also reduce the risk of depression. This nutrient plays an essential role in cell development. Folate is an essential nutrient, and it is especially important at times of rapid growth, such as during gestation, infancy, and adolescence. Taking folic acid supplements during pregnancy appears to help prevent pregnancy loss and protect the growing fetus from neural tube abnormalities.