What are the Nutritional Facts about Asparagus?
December 14, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Asparagus is a low-calorie vegetable rich in fiber, folate, and antioxidants. Learn nutritional facts, health benefits, and best ways to eat it.
Introduction:
Asparagus is a green, crunchy vegetable known for its rich nutrient profile and low calorie content. Though not commonly used in traditional Indian meals, asparagus is becoming popular due to its digestive, heart, and weight-friendly benefits. Let us understand the nutritional facts about asparagus and how it supports overall health.
Nutritional Value of Asparagus (Per 100g – Raw)
| Nutrient | Amount |
|---|---|
| Calories | 20 kcal |
| Carbohydrates | 3.9 g |
| Fibre | 2.1 g |
| Protein | 2.2 g |
| Fat | 0.1 g |
| Folate (Vitamin B9) | 52 mcg |
| Vitamin K | 41.6 mcg |
| Vitamin C | 5.6 mg |
| Vitamin A | 38 mcg |
| Potassium | 202 mg |
| Iron | 2.1 mg |
Key Nutrients in Asparagus
- Folate (B9): Supports brain, heart, and pregnancy health
- Vitamin K: Important for bone health and blood clotting
- Fibre: Improves digestion and gut health
- Antioxidants: Reduce inflammation and oxidative stress
- Potassium: Helps control blood pressure
Health Benefits of Asparagus:
1. Supports Digestion
Asparagus contains fibre and prebiotics, which:
- Feed good gut bacteria
- Improve digestion
- Prevent constipation
2. Helps in Weight Loss
Asparagus is:
- Very low in calories
- High in water and fibre
👉 Keeps you full without adding extra calories.
3. Improves Heart Health
Asparagus helps:
- Control blood pressure
- Reduce bad cholesterol
- Support healthy blood vessels
4. Supports Blood Sugar Control
Low glycaemic index makes asparagus:
- Safe for diabetics
- Helpful in managing sugar levels
5. Supports Bone Health
Vitamin K in asparagus:
- Improves bone strength
- Supports calcium absorption
6. Helps in Detox and Liver Health
Asparagus:
- Supports natural detox process
- Improves liver function
Best Way to Eat Asparagus
✔ Lightly steamed
✔ Stir-fried with minimal oil
✔ Added to soups or salads
✔ Grilled or roasted
❌ Avoid overcooking to retain nutrients.
Best Time to Eat Asparagus
- Lunch or dinner
- As part of a balanced meal
How Much Asparagus Is Safe Per Day?
- 100–150 grams per day
- About 6–8 asparagus spears
Asparagus vs Broccoli (Quick Comparison)
| Asparagus | Broccoli |
|---|---|
| Lower calories | Slightly higher calories |
| Rich in folate | Rich in vitamin C |
| Mild flavour | Strong flavour |
| Easy to digest | Slightly heavy for some |
Who Should Eat Asparagus Carefully?
- People on blood-thinning medicines (vitamin K)
- Those with sensitive digestion (may cause gas initially)
Final Thoughts
Asparagus is a nutrient-dense, low-calorie vegetable that supports digestion, heart health, weight management, and blood sugar control. When cooked lightly and eaten in moderation, it can be a healthy addition to your daily diet.