What is the nutritional value of asparagus? The benefits of asparagus are the antioxidant effect which can reduce the risk of chronic health diseases. The nutrient health benefits of one cup of asparagus are the following:
What is the nutritional value of asparagus? iStock-photo credit: Oksana Ermak
• Calories- 20
• Protein-2.2 grams
• Fat- 0.2 grams
• Fiber- 0.8 grams
• Vitamin C- 12% of the RDI
• Vitamin A- 18% of the RDI
• Vitamin K- 57% of the RDI
• Folate- 34% of the RDI
• Potassium- 6% of the RDI
• Phosphorus- 5% of the RDI
• Vitamin E- 7% of the RDI
One of the best benefits of asparagus is its dietary fiber content. One half cup contains about 1.8 grams which is 7% of your daily fiber needs. Studies have also shown that consuming asparagus as a dietary food can help reduce cholesterol and blood pressure levels.
Asparagus extracts have been shown in various research studies to improve immunity by improving the activity of red and white blood cells. Asparagus spears have antimicrobial properties which can protect against various infections.
One of the reasons why asparagus is considered a superfood is because it contains important micronutrients such as iron, zinc, riboflavin, Vitamin K, etc.
There are studies on asparagus having anticancer effects but all of those were test tube studies. So, it’s unclear if this has the same effect on human beings.
The Bottom Line is the nutritional value of asparagus is its high antioxidant and fiber content. And this can help reduce the risk of chronic health diseases.
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References
1) Olas B. A Review of the Pro-Health Activity of Asparagus officinalis L. and Its Components. Foods. 2024 Jan 16;13(2):288. doi: 10.3390/foods13020288. PMID: 38254589; PMCID: PMC10814860.
2) Redondo-Cuenca A, García-Alonso A, Rodríguez-Arcos R, Castro I, Alba C, Miguel Rodríguez J, Goñi I. Nutritional composition of green asparagus (Asparagus officinalis L.), edible part and by-products, and assessment of their effect on the growth of human gut-associated bacteria. Food Res Int. 2023 Jan;163:112284. doi: 10.1016/j.foodres.2022.112284. Epub 2022 Dec 5. PMID: 36596190.
3) USDA- https://fdc.nal.usda.gov/food-details/168390/nutrients
4) Dong T, Han R, Yu J, Zhu M, Zhang Y, Gong Y, Li Z. Anthocyanins accumulation and molecular analysis of correlated genes by metabolome and transcriptome in green and purple asparaguses (Asparagus officinalis, L.). Food Chem. 2019 Jan 15;271:18-28. doi: 10.1016/j.foodchem.2018.07.120. Epub 2018 Jul 18. PMID: 30236664.
