Asparagus Nutrition Facts, Benefits of Asparagus & Is It Good for You?

Asparagus is a nutrient-dense vegetable known for its impressive nutrition profile and wide range of health benefits. For instance, the benefits of asparagus include support for digestion, heart health and inflammation.

So, is asparagus good for you? Research shows that it provides fiber, antioxidants and essential vitamins that support overall wellness.

Is asparagus good for you?

Yes, asparagus is very good for you. It is a low-calorie vegetable rich in fiber, folate, vitamin K and antioxidants that support digestion, heart health and overall wellness.

What are the benefits of asparagus?

The main asparagus benefits include:

• Supports digestive health due to fiber and prebiotics
• Rich in antioxidants that help reduce inflammation
• Supports heart health and healthy blood pressure
• Provides folate for pregnancy and cell function
• May support kidney and urinary health

What is asparagus?

Asparagus (Asparagus officinalis) is a collective group of vegetable species in the Asparagaceae plant family. Believe it or not, there are more than 300 asparagus species grown around the world.

These were once classified in the Liliaceae plant family, which also includes onions, leeks, garlic and chives, but according to most sources, this has since been changed.

Asparagus is native to most of Europe, western Asia and northern Africa. It was first cultivated about 2,500 years ago in Greece, and it’s a Greek word that means stalk or shoot.

Types

There are three main varieties of asparagus: American/British, which is green; French, which is purple; and Spanish/Dutch, which is white.

The most common type of asparagus is green. The white asparagus is more delicate and difficult to harvest. The purple asparagus is smaller and fruitier in flavor.

Some of the many types in existence today include Jersey Giant, Jersey King and Mary Washington. Purple asparagus in particular is also a great source of anthocyanins, the same beneficial phytochemicals found in berries and red wine.

White asparagus is actually grown in the absence of sunlight to prevent chlorophyll from developing. Some studies have found the highest antioxidant activity to be in green asparagus and the lowest in white.

Asparagus nutrition facts

A half-cup serving of cooked asparagus (about 90 grams) contains approximately:

• Calories: 19.8
• Total Carbohydrates: 3.7 g
• Fiber: 1.8 g
• Sugar: 1.2 g
• Total Fat: 0.2 g
• Saturated Fat: 0.04 g
• Polyunsaturated Fat: 0.1 g
• Protein: 2.2 g
• Sodium: 12.6 mg (<1% DV*)
• Vitamin K: 45.5 mcg (38% DV)
• Folate: 134 mcg (34% DV)
• Copper: 0.1 mg (11% DV)
• Selenium: 5.5 mcg (10% DV)
• Vitamin E: 1.4 mg (9% DV)
• Vitamin C: 6.9 mg (8% DV)
• Thiamine: 0.1 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Niacin: 1 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Vitamin A: 45 mcg (5% DV)
• Zinc: 0.5 mg (5% DV)
• Iron: 0.8 mg (4% DV)
• Pantothenic acid: 0.2 mg (4% DV)
• Manganese: 0.1 mg (4% DV)
• Phosphorus: 48.6 mg (4% DV)
• Potassium: 202 mg (4% DV)
• Magnesium: 12.6 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Asparagus nutrition also contains some calcium, choline, betaine, beta-carotene, lycopene, lutein and zeaxanthin.

Asparagus benefits

The benefits of asparagus are well-supported by its unique combination of vitamins, minerals, fiber and antioxidants.

1. Good source of vitamin K

Asparagus nutrition is high in vitamin K, which is the primary blood clotting vitamin. Many studies have found that vitamin K can also improve bone health, since it works with vitamin D to facilitate bone mineralization, cell growth and tissue renewal.

Studies have also demonstrated that vitamin K can not only increase bone mineral density in osteoporotic people, but it can actually reduce fracture rates.

Vitamin K is also a key player in supporting heart health, as it helps prevent hardening of the arteries, including keeping calcium out of your artery linings and other body tissues, where it can cause damage.

2. Contains anti-inflammatory and antioxidant properties

Asparagus nutrition is full of anti-inflammatory and antioxidant properties that help reduce common chronic health problems, including type 2 diabetes, heart disease and certain types of cancer.

Two classes of antioxidants found in asparagus nutrition called phenolics and flavonoids (including quercetin, isorhamnetin and kaempferol) are especially important for disease prevention.

Asparagus nutrition also contains saponins, ascorbic acid and fructooligosaccharides, contributing to its anti-tumor effects.

The antioxidant glutathione, which is found in many green veggies, oranges, garlic and some other plant foods, is also thought to slow the aging process and break down free radicals. It can also help to protect your skin from sun damage and pollution.

Glutathione is considered to be the “master antioxidant” and the most important regulator that controls inflammatory processes.

3. Serves as a natural diuretic

Something that makes asparagus nutrition unique is that this veggie contains chemicals that make it act as a natural diuretic, which means it promotes the production of urine and can help fight bloating. This increases the excretion of water from the body, in particular ridding the body of excess salt and fluid.

Its diuretic properties, as well as potassium, allow it to help regulate blood pressure.

Asparagus nutrition is rich in the amino acid asparagine and used along with lots of fluids as “irrigation therapy” to increase urine output. This is especially beneficial for people who suffer from edema, which is the accumulation of fluids in the body’s tissues.

It’s also beneficial for people who have high blood pressure or other heart-related diseases. Additionally, asparagine has been found to have calming properties.

Researchers have concluded that another benefit of asparagus nutrition is that it can be also used to treat urinary tract infections and other conditions of the urinary tract that cause pain and swelling.

Is asparagus good for the kidneys?

Yes, it’s been shown to potentially help prevent kidney stones and stones in the bladder from forming. However, in excessive amounts it can irritate the kidneys.

4. Nourishes the digestive tract

Asparagus nutrition contains prebiotic compounds and significant amounts of the nutrient inulin, which does not break down in our digestive systems, but passes undigested to our large intestines where it becomes a food source for good and healthy bacteria.

Having enough “good bacteria” in your gut is linked with enhanced nutrient absorption, a lower risk of allergies, and a lower risk of colon and pancreatic cancer, among other health benefits.

5. Helps with a healthy pregnancy

Researchers now know that asparagus nutrition can help maintain a healthy pregnancy. There is a significant amount of folate in this veggie, making it an important vegetable choice for women of childbearing age.

It may also help anemia due to folate deficiency, which is common among pregnant and postpartum women.

Folate can decrease the risk of neural-tube defects in fetuses, so it’s essential for women who are looking to become pregnant to get enough of it. It works along with vitamin B12 and vitamin C to help the body break down, use and create new proteins.

It also helps form red blood cells and produce DNA, the building block of the human body, which carries genetic information.

6. Good source of fiber

Eating low-carb vegetables like asparagus is a great way to obtain enough fiber, which is digested slowly and keeps you feeling full, without consuming excess calories. Asparagus nutrition contains soluble fiber, which has been shown to lower our risk of heart disease.

Soluble fiber dissolves in our bodies into a gluey mass that works to trap fat, sugars, bacteria and toxins and move them out of the body. Because soluble fiber attracts water and turns to gel during digestion, it slows our digestion.

Something you may not know about asparagus nutrition? The dietary fiber found in it may lower the risk of type 2 diabetes.

Insoluble fiber found in asparagus nutrition doesn’t dissolve. Instead, its stiff components scrub the digestive tract lining, removing mucoid plaque, trapped toxins and other material.

Fiber also releases organic acids in the body that help the liver function and rid our bodies of pathogens and added cholesterol. Increased fiber intake may also protect against gastrointestinal disorders, including gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation and hemorrhoids.

Is asparagus good for losing weight? Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing obesity, along with coronary heart disease, stroke, hypertension, diabetes, and certain gastrointestinal diseases.

Increasing fiber intake also lowers blood pressure and serum cholesterol levels.

If you follow a low-carb diet, you’ll be happy to know there are little carbs in asparagus nutrition, making it a nutrient-dense option that is filling and may help with reaching satiety.

7. High in vitamin B1

Like most of the B vitamins, thiamine plays a role in how our bodies use energy from food and is vital for cellular function. Thiamine specifically helps the body convert carbohydrates to energy, which is important for metabolism, focus and strength.

B vitamins support the metabolism of sugars and starches, so they are critical for blood sugar management. They are also needed to regulate homocysteine, which is an amino acid that can lead to heart disease if it reaches excessive levels in our blood.

This makes asparagus a great option for heart health, too.

8. Helps fight cancer

One of the most important asparagus benefits for men is that extracts derived from this vegetable have been found to help defend against prostate cancer. Certain studies suggest that extract of Asparagus laricinus exhibits selective cytotoxicity on cancer cells but not on non-cancerous cells.

Another surprising aspect about asparagus nutrition is that it’s rich in glutathione, a detoxifying compound that can help destroy carcinogens. Researchers believe glutathione is so pivotal to our health that the levels in our cells are becoming a predictor of how long we will live.

Glutathione plays a crucial role in immune function. This means that asparagus may help fight or protect against certain cancers, including bone, breast, lung and colon cancers.

Persistent inflammation and chronic oxidative stress are risk factors for many cancer types, and both of these issues can be deferred by a dietary intake of anti-inflammatory and antioxidant nutrients.

9. Supports skin health

Asparagus benefits for skin include protecting against sun damage and even potentially skin cancer. This is due to the presence of vitamin A and various antioxidants.

Vitamins C, E and A, beta-carotene (carotenoids), and polyphenols are among the antioxidants many dermatologists recommend including in your diet to help prevent skin-related issues. Vitamin A may also help balance out oil production and help manage acne.

Is asparagus good for you?

Overall, asparagus is considered very healthy due to its nutrient density, fiber content and antioxidant compounds that support multiple systems in the body.

How to pick, grow and prepare asparagus

When shopping for asparagus, look for the stronger spears that have tight heads. You can test the freshness by making sure that it snaps when bent.

When prepping it, trim the bottom ends first. Make sure you wash the spears thoroughly before cooking them.

To store, bundle the spears together, wrap the stem ends of the spears in a moist paper towel, and place the bundle in a plastic bag or in a cup of water.

Can you juice asparagus? As long as you don’t mind the taste, this is a good option for obtaining asparagus’s nutrients.

Benefits of asparagus juice include that it’s a great source of folate, beta-carotene and vitamin K, although juicing it will remove its valuable fiber.

Drinking some may help relieve bloating since it increases urination. To cut the “funky” taste of asparagus juice, mix it with sweet elements like apple or carrot, or make it savory and pair with tomato, cilantro, garlic and salt.

How to grow asparagus:

Asparagus is a perennial, which means it comes back year after year, in the early spring time while it’s still somewhat cool. It thrives in any area where the ground freezes during winter or goes through dry seasons, and it’s difficult to grow the crop in mild or wet areas.

Asparagus plants are monoecious, meaning that each plant is either male or female. Male plants harvest more shoots/spears because they don’t have to invest energy in producing seeds. They have stronger root systems and can be up to three times more productive than female plants.

Here are some tips for growing asparagus, according to the Farmer’s Almanac:

• Asparagus plants can take two to three years to truly get started and produce. Do not harvest the spears in the first year.
• Plant in early spring time, ideally in soil that has a pH of 6.0 to 8.0.
• Plant where there is good drainage, such as in a raised bed. First eliminate all weeds from the bed, then add a two- to four-inch layer of compost, manure or soil mix.
• Space asparagus crowns 12 to 18 inches apart. Harvest spears at six to eight inches tall and at least a half-inch thick. Ideally eat within two or three days from harvest.

How to cook asparagus:

There are so many ways to cook asparagus, whether sautéing some in a pan with water, lemon and olive oil; grilling over medium heat; or roasting in the oven. You can even cook some in the microwave if you are short on time.

One of the best ways to cook it is by briefly steaming or blanching it, since this is fast and also preserves nutrients. To make blanched asparagus, bring eight cups water to a boil, season with two tablespoons coarse salt and add asparagus, then boil until tender, three to four minutes before draining.

It can also be roasted quickly, which takes only about 10 minutes.

It’s best to serve or cook asparagus with a little olive oil or coconut oil, since some of the nutrients found in this veggie are absorbed better when eaten alongside some fat.

Does cooking affect the nutrition of asparagus? It can, since some antioxidants and vitamins are sensitive to heat.

Try not to overcook this veggie, since that will cause it to be mushy and also lower in certain nutrients.

Asparagus recipes

Although the flavor of asparagus is delicious all by itself, you can always spice it up a bit. Try adding garlic, lemon, red pepper flakes, salt and pepper.

You can add asparagus to a healthy meal or eat it as an appetizer or side dish. Have it with your meat of choice, add it to a salad or try it with an over-easy egg.

Try these healthy asparagus recipes to include this veggie in your diet more often:

• Garlic asparagus recipe
• Asparagus tapas with red pepper sauce recipe
• Eggs benedict recipe with asparagus
• Baked asparagus with panko breadcrumbs and parmesan cheese
• Raw asparagus salad with avocado, strawberries and goat cheese
• Pickled asparagus, made with garlic, dill, vinegar, salt, mustard seed and onion

Risks and side effects

What types of asparagus side effects are possible? It is safe when eaten in food amounts, but there still isn’t enough information available to know if it is safe when used in larger medicinal amounts.

It may cause allergic reactions when eaten or used on the skin if you have a food sensitivity or intolerance. This is especially true among people who have had allergic reactions to other members of the Liliaceae family.

Asparagus works like a water pill or diuretic. Eating large amounts or using a supplement might decrease how well the body gets rid of lithium.

This could increase how much lithium is in the body and result in serious side effects.

Lithium affects the flow of sodium through nerve and muscle cells in the body. It’s sometimes used to treat the symptoms of manic depression, like aggression, hyperactivity and anger.

What does asparagus do to your pee? After eating it, some people report their urine gives off a strange odor.

The odor, once suspected of being a product of a defective metabolism, is actually harmless. It’s produced due to the asparagus sulfur compounds that your body did not absorb.

Research shows that individual differences exist in both odorant production and odor perception after eating this veggie. One study showed that 10 percent of 307 subjects tested were able to smell the odor in urine at high dilutions, suggesting a genetically determined specific hypersensitivity.

Who should not eat asparagus?

• People with kidney issues (in excess)
• Those sensitive to high vitamin K intake (on blood thinners)
• Individuals with asparagus intolerance

Frequently asked questions

Is asparagus good for you every day?

Yes, asparagus can be eaten daily in moderate amounts and provides fiber, vitamins and antioxidants that support overall health.

What are the main benefits of asparagus?

The main benefits of asparagus include improved digestion, heart health and antioxidant protection.

Is asparagus better cooked or raw?

Both are healthy, but cooking may improve antioxidant availability while raw retains more vitamin C.

Key takeaways

• Asparagus is low in calories but rich in nutrients.
• It provides fiber, folate and antioxidants.
• This vegetable supports digestion, heart health and immunity.
• It is easy to add to a healthy diet.

Overall, the benefits of asparagus make it one of the healthiest vegetables you can include in your diet.

Final thoughts

• While there are very few calories in asparagus nutrition, there are lots of essential nutrients, including vitamin K, vitamin A, folate, iron, copper and B vitamins, in addition to antioxidants and certain amino acids.
• Benefits of this vegetable include supporting heart health, helping fight cancer, defending against UTIs and kidney stones, protecting the skin, supplying folate for a healthy pregnancy, and more.
• Here’s how to prepare it: You can either blanch, roast, grill, sauté or bake asparagus. A fast option is quickly blanching in boiling water for three to four minutes.
• What does asparagus do to your urine? After eating it, some people report their urine gives off a strange odor, which is produced because of the asparagus sulfur compounds that your body did not absorb. This is a harmless and common side effect.