Asparagus Nutrition Facts

The Nutritional Value of Asparagus, raw

(German: Spargel, Spanish: Esparragos)
Scientific Name: Asparagus officinalis

NDB No:     11011

Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
Proximates
Water
g
93.22
1
0
Energy
kcal
20
0
0
Energy
kj
85
0
0
Protein
g
2.20
4
0.023
Total lipid (fat)
g
0.12
6
0.014
Ash
g
0.58
4
0.009
Carbohydrate, by difference
g
3.88
0
0
Fiber, total dietary
g
2.1
4
0
Sugars, total
g
1.88
0
0
Sucrose
g
0.23
5
0.193
Glucose (dextrose)
g
0.65
6
0.105
Fructose
g
1.00
6
0.102
Lactose
g
0.00
4
0
Maltose
g
0.00
4
0
Galactose
g
0.00
0
0
Minerals
Calcium, Ca
mg
24
4
1.276
Iron, Fe
mg
2.14
4
1.353
Magnesium, Mg
mg
14
4
0.388
Phosphorus, P
mg
52
4
0.492
Potassium, K
mg
202
4
8.357
Sodium, Na
mg
2
17
0.257
Zinc, Zn
mg
0.54
4
0.021
Copper, Cu
mg
0.189
4
0.028
Manganese, Mn
mg
0.158
4
0.015
Selenium, Se
mcg
2.3
2
0
Vitamins
Vitamin C, total ascorbic acid
mg
5.6
4
0.21
Thiamin
mg
0.143
4
0.016
Riboflavin
mg
0.141
4
0.007
Niacin
mg
0.978
4
0.034
Pantothenic acid
mg
0.274
4
0.02
Vitamin B-6
mg
0.091
4
0.009
Folate, total
mcg
52
4
6.39
Folic acid
mcg
0
0
0
Folate, food
mcg
52
4
6.39
Folate, DFE
mcg_DFE
52
0
0
Vitamin B-12
mcg
0.00
0
0
Vitamin A, IU
IU
756
0
0
Vitamin A, RAE
mcg_RAE
38
0
0
Retinol
mcg
0
0
0
Vitamin E (alpha-tocopherol)
mg
1.13
2
0
Tocopherol, beta
mg
0.00
2
0
Tocopherol, gamma
mg
0.09
2
0
Tocopherol, delta
mg
0.00
2
0
Vitamin K (phylloquinone)
mcg
41.6
4
2.704
Lipids
Fatty acids, total saturated
g
0.046
0
0
4:0
g
0.000
0
0
6:0
g
0.000
0
0
8:0
g
0.000
1
0
10:0
g
0.000
1
0
12:0
g
0.000
1
0
14:0
g
0.000
1
0
15:0
g
0.000
1
0
16:0
g
0.040
1
0
17:0
g
0.000
1
0
18:0
g
0.000
1
0
20:0
g
0.000
1
0
22:0
g
0.000
1
0
24:0
g
0.000
1
0
Fatty acids, total monounsaturated
g
0.006
0
0
14:1
g
0.000
1
0
15:1
g
0.000
1
0
16:1 undifferentiated
g
0.000
1
0
17:1
g
0.000
1
0
18:1 undifferentiated
g
0.000
1
0
20:1
g
0.000
1
0
22:1 undifferentiated
g
0.000
1
0
Fatty acids, total polyunsaturated
g
0.088
0
0
18:2 undifferentiated
g
0.040
1
0
18:3 undifferentiated
g
0.010
1
0
18:4
g
0.000
1
0
20:2 n-6 c,c
g
0.000
1
0
20:3 undifferentiated
g
0.000
1
0
20:4 undifferentiated
g
0.000
1
0
20:5 n-3
g
0.000
1
0
22:5 n-3
g
0.000
1
0
22:6 n-3
g
0.000
1
0
Cholesterol
mg
0
0
0
Phytosterols
mg
24
1
0
Amino acids
Tryptophan
g
0.022
0
0
Threonine
g
0.064
0
0
Isoleucine
g
0.084
0
0
Leucine
g
0.099
0
0
Lysine
g
0.108
0
0
Methionine
g
0.022
0
0
Cystine
g
0.027
0
0
Phenylalanine
g
0.054
0
0
Tyrosine
g
0.036
0
0
Valine
g
0.088
0
0
Arginine
g
0.107
0
0
Histidine
g
0.035
0
0
Alanine
g
0.107
0
0
Aspartic acid
g
0.265
0
0
Glutamic acid
g
0.374
0
0
Glycine
g
0.074
0
0
Proline
g
0.121
0
0
Serine
g
0.087
0
0
Other
Alcohol, ethyl
g
0.0
0
0
Caffeine
mg
0
0
0
Theobromine
mg
0
0
0
Carotene, beta
mcg
449
6
76.317
Carotene, alpha
mcg
9
6
5.026
Cryptoxanthin, beta
mcg
0
27
0
Lycopene
mcg
0
0
0
Lutein + zeaxanthin
mcg
710
0
0
USDA National Nutrient Database for Standard Reference, Release 17 (2004)

 

Note all values are for 100 grams (3.52 ounces) and for raw fresh fruits or vegetables. The longer you store or cook your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If   you have special needs or conditions make sure you consult with your doctor or nutritionist.

 

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