Health Nutrition

Health Benefits of Asparagus and Nutrition Facts

Asparagus Nutrition Facts: Calories and Health Benefits

Asparagus is a grate source of  vitamin B-9, which is played most important role in cell development. Consuming folic acid diet during pregnancy to keep away from pregnancy loss.

Asparagus is a great vegetable to incorporate into your diet regularly. It can be prepared in a variety of ways. It can even be added to soups or casseroles.

Asparagus nutritional benefits are part of a healthy diet in place of pregnant women, as folic acid is famous to prevent birth defects. It has sulfur-containing amino acids with the aim of might help decelerate or bring to a halt the allotment of warts.

Asparagus nutritional benefits ought to not restore prenatal vitamins, which are often prescribed in place of their folic acid. A regular serving of asparagus delivers potent detoxification and anti-aging properties.

In composition, asparagus is low in both calories and carbohydrates, but relatively high in protein. It is an excellent source of Vitamin K, folate, vitamin C, Vitamin A, and a source of riboflavin, thiamine, B6, fiber, niacin, phosphorus, and iron.

In traditional medicine, asparagus has been recognized for its cooling properties. It has been used in the treatment of arthritis, cancers, hypertension, and has been used as a strong diuretic. Asparagus is also recognized for its antioxidant and anti-inflammatory properties.

Asparagus Nutrition Facts

1 cup (134g) Asparagus, raw contains:

Calorie in Asparagus

26.8, Calories

  • 18.3 From Carbohydrate
  • 1.3  From Fat
  • 7.2 From Protein
  • 0.0 Alcohol

Protein in Asparagus

2.9 g Protein

Carbohydrates in Asparagus

Total Carbohydrate 5.3 g

  • Dietary Fiber 2.8 g
  • Sugars 2.5 g

Fats & Fatty Acids

0.2 g Total Fat

  • 0.1 g Saturated Fat
  • 0.0 g Monounsaturated Fat
  • 0.1 g Polyunsaturated Fat
  • 13.4 mg Total Omega-3 fatty acids
  • 53.6 mg Total Omega-6 fatty acids

Vitamins in Asparagus

  • 1013 IU Vitamin A
  • 7.5 mg Vitamin C
  • 55.7 mcg Vitamin K
  • 0.2 mg Thiamin
  • 1.5 mg Vitamin E (Alpha Tocopherol)
  • 0.2 mg Riboflavin
  • 1.3mg Niacin
  • 0.0 mcg Vitamin B12
  • 0.4 mg Pantothenic Acid
  • 0.1mg Vitamin B6
  • 69.7 mcg Folate
  • 21.4 mg  Choline
  • 0.8 mg Betaine

Minerals in Asparagus

  • 32.2 mg Calcium
  • 2.9 mg Iron
  • 18.8 mg Magnesium
  • 271 mg Potassium
  • 2.7 mg Sodium
  • 69.7 mg Phosphorus
  • 0.7 mg Zinc
  • 0.2 mg Manganese
  • 3.1 mcg Selenium
  • 0.3 mg Copper


  • Cholesterol 0.0 mg
  • Phytosterols 32.2 mg

Top 14 Health Benefits of Asparagus

  1. Fights Cancer
  2. Keeps Your Brain Sharp
  3. Regulates Blood Sugar
  4. Minimizes Signs of Aging
  5. Removes Toxins
  6. Good for Healthy Pregnancy
  7. Reduces Inflammation and Pain
  8. May Control Blood Pressure
  9. Asparagus Can Help You Lose Weight
  10. Can help in Digestive Health.
  11. Reduces Inflammation and Pain
  12. Boost Immune System
  13. Strengthens Bones.
  14. Change Mood
  15. Reduce Heart Disease

There are many health benefits of asparagus that you can take advantage of when you eat this delicious vegetable.

1. Fights Cancer

Asparagus is an excellent source of glutathione, a compound that can break down carcinogens and free radicals. These chemicals are often the source of cancer. The glutathione in asparagus can destroy them before they get the chance to grow into cancer.

Asparagus is one of the best sources of glutathione. It May reduce chronic inflammation and many other diseases like cancer (12)

2. Keeps Your Brain Sharp

As we age, we are prone to memory loss and other cognitive issues. You can keep your brain sharp as you age by eating plenty of asparagus. Asparagus has lots of folates.

Together with vitamin B12, folate can help you avoid mental decay as you age. This can help you maintain your memory, retain new information, and recall information more quickly.

3. Minimizes Signs of Aging

Like many other vegetables, asparagus is full of antioxidants. Antioxidants can fight free radicals in your body. Free radicals are often the cause of wrinkles, sagging skin, and other signs of aging.

For many people, looking younger is one of the best health benefits of asparagus. Asparagus can help your body fight off damaging cells before they affect your health and appearance.

4. Regulates Blood Sugar

Keeping your blood sugar levels stable is an important part of maintaining your health. For diabetics, this may be one of the most important health benefits of asparagus.

Since asparagus is full of B vitamins, which can keep your blood sugar levels stable. Asparagus can keep you from spiking high or low blood sugar levels. Green asparagus is better than white asparagus for this health benefit.

5. Improves Digestion

The prompt, efficient removal of waste from the body is very important. Asparagus can help maintain healthy digestive processes. Asparagus has very high levels of fiber.

Not only can fiber make you feel full for longer periods. It can also help your digestive system. This is especially beneficial if you suffer from constipation.

It may well convalesce the physical condition of your digestive tract by sparking the production of friendly flowers (like Lactobacillus and Bifidobacteria).

6. Strengthens Bones

One of the longest-lasting health benefits of asparagus is its ability to help you build strong bones. Asparagus has high levels of vitamin K, which can help you with your body build strong(3), dense bones.

This is especially important for women, who tended to lose bone density as they age. By eating enough asparagus, you may be able to lower your risk of osteoporosis and other bone diseases.

7. Lowers Risk of Colon Cancer

Asparagus is a good source of inulin. This carbohydrate stays in its whole form until it hits your large intestine. Once it reaches your large intestine, it helps your body extract nutrients.

The presence of this nutrient in your body also lowers your risk of colon cancer, as it can keep dangerous cells of your colon.

8. Removes Toxins

If your body is full of toxins, this may be one of the most important health benefits of asparagus for you. Asparagus is one of the best vegetables to eat while you are going through a detox.

It has high amounts of potassium, which can help your body get rid of belly fat caused by an unhealthy diet. The fiber in asparagus cleans out the digestive system and helps everything run more smoothly.

As a result, most of the people choose to limit their diet to vegetables like asparagus while they are detoxing.

9.Good for Healthy Pregnancy

Most pregnant women need to get extra folate or folic acid in their diet. Asparagus is one of the best sources for folic acid.

Folic acid can help develop a healthy brain and central nervous system, making this one of the best health benefits of asparagus for pregnant women.

10. Reduces Inflammation and Pain

If you’re prone to pain or inflammation, consider adding 1/2 cup of asparagus to your diet every day. The folate in asparagus can strengthen your immune system and keep it from causing unnecessary inflammation in the body. In turn, this can lower chronic pain levels.

11. Change Mood

Asparagus may convalesce your mood . It provides vitamin C and folic acid. These vitamins generate the production of the “happy” brain chemicals. And the chemicals are

  1. serotonin
  2. dopamine

12. Boost Immune System

Asparagus contains place chemicals with the aim of are anti-fungal and anti-viral. This is the main supportive in boosting immune function.

13. Antioxidant

Asparagus contains a very strong antioxidant called glutathione. It has been given away to maintain properties with the aim of may well be preventive contrary to cancer.( 1)

It is single of the richest sources of rutin, a compound that strengthens capillary walls.

14. Blood Pressure

Asparagus is a diuretic and increases kidney function. It helps you reduce

  • stream custody,
  • blood pressure,
  • urinary tract infections.

A special anti-inflammatory place substance in asparagus may well smooth tender hurt

15.Reduce Heart Disease

Folate promotes the proper functioning of the cardiovascular system. Studies have shown that a deficiency of folate, which causes the accumulation of the amino acid homocysteine in the body, significantly increases the risk for heart disease.

Homocysteine promotes atherosclerosis by promoting the deterioration of arterial walls as well as promoting blood clot formation.

Best way to Eat Asparagus

Asparagus is a enjoyable vegetable with a wide variety of uses. It’s Low in calories and carbs. Asparagus is a good source of many vitamins and minerals. It is a great food for healthy diet. We have lots of yummy recipes for asparagus listed below:

  • Asparagus Salad
  • Fried Asparagus
  • Avocado and Asparagus Salad
  • Asparagus and Leek Soup
  • Peking Style Asparagus
  • Asparagus Risotto
  • Sesame Asparagus
  • Fresh Asparagus Soup

Asparagus Salad Recipe


  • 6 asparagus spears, chopped
  • 5 baby potatoes, halved
  • 1 large tomato, seeded, chopped
  • ¼ cup fresh corn
  • 2 tablespoons olive oil
  • 1 tablespoon mustard
  • ¼ teaspoon salt
  • 1 teaspoon sugar
  • ½ teaspoon dried basil
  • ¼ teaspoon dried onion powder
  • ½ teaspoon dried oregano
  • ¼ teaspoon dried garlic powder
  • ¼ teaspoon black pepper


  1. Take a large bowl of salted water to a boil. Add chopped asparagus into the pot and cook until just turns bright green, 2 to 3 minutes. Remove, drain, and rinse under cold water. Set aside.
  2. Add potatoes to the pot and cook until just softened 5 to 8 minutes. Remove, drain, and rinse under cold water. Set aside.
  3. Mix all asparagus, potatoes, tomato, and corn In a large bowl.
  4. Take a separate small bowl and mix together with a whisk, oil, mustard, sugar, oregano, garlic, onion, salt, and pepper. Pour over vegetables, toss well to coat, and adjust seasonings. Serve immediately or chill 2 hours for flavors to develop.

Fried Asparagus Recipe


  • 1 pound asparagus, thick ends removed
  • 1 medium egg
  • ¼ cup freshly grated Romano cheese
  • 1 tablespoon milk
  • Salt and pepper, to taste
  • 1 cup fine breadcrumbs
  • 1 to 3 cups vegetable oil, as needed


  1. Bring a large size bowl of salted water to a boil. Take asparagus and cook until just tender, 3 to 4 minutes. Drain and set aside.
  2. Take a medium bowl, beat eggs and milk together. Place breadcrumbs in a separate medium bowl.
  3. Dip the reserved asparagus into the egg/milk mixture, then into the breadcrumbs, shaking off excess.
  4. Over high heat, add enough oil to a large, heavy-bottomed skillet to cover the asparagus.
  5. Add asparagus gently and fry until lightly browned, 2 to 3 minutes.
  6. Remove from skillet, drain on paper towels, and season with salt and pepper. Sprinkle cheese over asparagus and serve.