Asparagus
Exceptional nutritional value
Green asparagus spears with the woody ends removed, values for the raw vegetable.
Asparagus is a spring vegetable whose young shoots are steamed, boiled, grilled or roasted and served as a side dish or in salads and risotto. A 100 g portion, about six medium spears, has 20 kcal and 2.2 g of protein, with about a third of the daily value of vitamin K and useful folate, copper, iron and thiamin. Snap off the woody base of each spear before cooking; thin spears need only 2 to 4 minutes.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.2g | 3.9% |
| Fat | 0.1g | 0.1% |
| Carbs | 3.9g | 1.3% |
| Simple Sugars | 1.36g | Estimate |
| Complex Carbs | 0.44g | Estimate |
| Fiber | 2.1g | 8.4% |
| Water | 93g | 3.7% |
| Calories | 20 | 0.9% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.04 | g | 0.2% |
| Monounsaturated | 0 | g | 0.0% |
| Polyunsaturated | 0.05 | g | 0.4% |
| Omega-3 | 0.015 | g | Estimate |
| Omega-6 | 0.035 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.6 | mg |
| Vitamin E | 1.13 | mg |
| Selenium | 2.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 38 | mcg | 4.2% |
| vitamin B1 | 0.143 | mg | 11.9% |
| vitamin B2 | 0.141 | mg | 10.8% |
| vitamin B3 | 0.98 | mg | 6.1% |
| vitamin B6 | 0.091 | mg | 5.4% |
| vitamin B9 | 52 | mcg | 13.0% |
| vitamin C | 5.6 | mg | 6.2% |
| vitamin E | 1.13 | mg | 7.5% |
| vitamin K | 41.6 | mcg | 34.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 24 | mg | 2.4% |
| iron | 2.14 | mg | 11.9% |
| magnesium | 14 | mg | 3.5% |
| phosphorus | 52 | mg | 7.4% |
| potassium | 202 | mg | 7.8% |
| sodium | 2 | mg | 0.1% |
| zinc | 0.54 | mg | 4.9% |
| copper | 0.189 | mg | 21.0% |
| manganese | 0.158 | mg | 6.9% |
| selenium | 2.3 | mcg | 4.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 49 | mg | 7.0% | 104% |
| Isoleucine | 75 | mg | 5.4% | 85% |
| Leucine limiting | 128 | mg | 4.7% | 72% |
| Lysine | 104 | mg | 5.0% | 74% |
| Methionine | 62 | mg | 5.9% | 92% |
| Phenylalanine | 127 | mg | 7.3% | 106% |
| Threonine | 84 | mg | 8.0% | 115% |
| Tryptophan | 27 | mg | 9.6% | 139% |
| Valine | 115 | mg | 6.3% | 98% |
Compare with other products
Values per 100 g
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