Asparagus Nutrition & Health Benefits

Asparagus nutrition has a lot of health benefits for our body. These vegetables are rich in antioxidants and is believed to protect the body from cancer. Asparagus has been used for a long time as a food because it tastes delicious and its diuretic properties. With the the nature of the diuretic, asparagus believed to facilitate urinary tract so it can improve the performance of the kidneys. 


Asparagus is the best source of folic acid plant, is very low in calories, contains no fat or cholesterol, and contain very little sodium. This plant is also a source of compounds that can strengthen capillary walls.

Asparagus Nutrition Facts

Asparagus is known to have quite a lot of nutrients. Start from fiber, folate, vitamin A, C, E, and K to chromium. Chromium is a mineral that can enhance the ability of insulin to transport glucose from the bloodstream into the cells.

These vegetables also very rich in glutathione, which helps break down compounds that detoxify carcinogens and other harmful compounds. Asparagus is also excellent for counteracting free radicals. That is why vegetables are good for preventing cancer. More complete information can be found at asparagus nutrition facts table below.

Asparagus (raw (A. officinalis)) Nutrition value per 100 g 
Source: USDA Nutrient data base

 Energy : 20 Kcal 
 Carbohydrates : 3.88 g 
 Protein : 2.20 g 
 Total Fat : 0.12 g 
 Dietary Fiber : 2.1 g 
 Water : 93.22 g 
 Total sugar : 1.88 g 

 Vitamins 
 Folates : 52 µg 
 Niacin : 0.978 mg 
 Riboflavin : 0.141 mg 
 Thiamin : 0.143 mg 
 Vitamin A : 756 IU 
 Pyridoxine : 0.091 mg 
 Vitamin C : 5.6 mg 
 Vitamin D : 0 IU 
Vitamin E : 1.13 mg 
 Vitamin K : 41.6 µg 

 Minerals 
 Calcium : 24 mg 
 Iron : 2.14 mg 
 Magnesium : 14 mg 
 Phosphorus : 52 mg 
 Zinc : 0.54 mg 
 Sodium : 2 mg 
 Potassium : 202 mg 

 Lipids 
 Saturated fatty acids : 0.040 g 
 Monounsaturated fatty acids : 0 g 
 Polyunsaturated fatty acids : 0.050 g 
 Cholesterol : 0

5 Health benefits of asparagus


1. Has Anti-Cancer Agent
These vegetables have compounds that function as breaking other compounds such as free radicals, and reduce the possibility of formation of various cancers.

2. Natural diuretics
One of the advantages of this plant has a myriad of health benefits, these vegetables also have a natural diuretic that serves launched urinary tract system.

3. Has Antioxidants Substances
Of all the types of fruits and vegetables asparagus has the highest antioxidant levels in the cells break down free radicals that can cause various diseases.

4. Rich in nutrition
These vegetables has a lot of nutrients for good health, such as folate, vitamin A, C, E and K, as well as chromium and minerals, which help the performance of insulin to transport glucose into the bloodstream in the cell.

5. Has Anti-Aging Properties
Vegetables that have a good anti-aging properties for the middle-aged, can also be eaten with a vegetarian menu.