Asparagus is a delicious early vegetable that can be found growing wild along in large parts of the country. It is a perennial that grows in dense beds and when well established can be harvested for a hundred years or more. The shoots are harvested in early spring, making it the earliest harvest of garden vegetables.
Asparagus may be eaten raw and it is also delicious cooked as a side dish or in soup. It is high in folic acid content and low in calories, providing less than 4 calories for each spear. It is high in potassium and folacin and is a good source of vitamin B6 and thiamin. It also is a very rich source for rutin which strengthens the wall of capillaries. Asparagus also supplies some iron, calcium, and vitamins A and C.
R.B.
Asparagus, Raw, One Cup
| Nutrient | Units | 1.00 X 1 cup ——- 134g |
|---|---|---|
| Proximates | ||
| Water |
g
|
124.91
|
| Energy |
kcal
|
27
|
| Energy |
kj
|
114
|
| Protein |
g
|
2.95
|
| Total lipid (fat) |
g
|
0.16
|
| Ash |
g
|
0.78
|
| Carbohydrate, by difference |
g
|
5.20
|
| Fiber, total dietary |
g
|
2.8
|
| Sugars, total |
g
|
2.52
|
| Sucrose |
g
|
0.31
|
| Glucose (dextrose) |
g
|
0.87
|
| Fructose |
g
|
1.34
|
| Lactose |
g
|
0.00
|
| Maltose |
g
|
0.00
|
| Galactose |
g
|
0.00
|
| Minerals | ||
| Calcium, Ca |
mg
|
32
|
| Iron, Fe |
mg
|
2.87
|
| Magnesium, Mg |
mg
|
19
|
| Phosphorus, P |
mg
|
70
|
| Potassium, K |
mg
|
271
|
| Sodium, Na |
mg
|
3
|
| Zinc, Zn |
mg
|
0.72
|
| Copper, Cu |
mg
|
0.253
|
| Manganese, Mn |
mg
|
0.212
|
| Selenium, Se |
mcg
|
3.1
|
| Vitamins | ||
| Vitamin C, total ascorbic acid |
mg
|
7.5
|
| Thiamin |
mg
|
0.192
|
| Riboflavin |
mg
|
0.189
|
| Niacin |
mg
|
1.311
|
| Pantothenic acid |
mg
|
0.367
|
| Vitamin B-6 |
mg
|
0.122
|
| Folate, total |
mcg
|
70
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
70
|
| Folate, DFE |
mcg_DFE
|
70
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, IU |
IU
|
1013
|
| Vitamin A, RAE |
mcg_RAE
|
51
|
| Retinol |
mcg
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
1.51
|
| Vitamin E, added |
mg
|
0.00
|
| Tocopherol, beta |
mg
|
0.00
|
| Tocopherol, gamma |
mg
|
0.12
|
| Tocopherol, delta |
mg
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
55.7
|
| Lipids | ||
| Fatty acids, total saturated |
g
|
0.062
|
| 4:0 |
g
|
0.000
|
| 6:0 |
g
|
0.000
|
| 8:0 |
g
|
0.000
|
| 10:0 |
g
|
0.000
|
| 12:0 |
g
|
0.000
|
| 14:0 |
g
|
0.000
|
| 15:0 |
g
|
0.000
|
| 16:0 |
g
|
0.054
|
| 17:0 |
g
|
0.000
|
| 18:0 |
g
|
0.000
|
| 20:0 |
g
|
0.000
|
| 22:0 |
g
|
0.000
|
| 24:0 |
g
|
0.000
|
| Fatty acids, total monounsaturated |
g
|
0.008
|
| 14:1 |
g
|
0.000
|
| 15:1 |
g
|
0.000
|
| 16:1 undifferentiated |
g
|
0.000
|
| 17:1 |
g
|
0.000
|
| 18:1 undifferentiated |
g
|
0.000
|
| 20:1 |
g
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.118
|
| 18:2 undifferentiated |
g
|
0.054
|
| 18:3 undifferentiated |
g
|
0.013
|
| 18:4 |
g
|
0.000
|
| 20:2 n-6 c,c |
g
|
0.000
|
| 20:3 undifferentiated |
g
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
| Cholesterol |
mg
|
0
|
| Phytosterols |
mg
|
32
|
| Amino acids | ||
| Tryptophan |
g
|
0.029
|
| Threonine |
g
|
0.086
|
| Isoleucine |
g
|
0.113
|
| Leucine |
g
|
0.133
|
| Lysine |
g
|
0.145
|
| Methionine |
g
|
0.029
|
| Cystine |
g
|
0.036
|
| Phenylalanine |
g
|
0.072
|
| Tyrosine |
g
|
0.048
|
| Valine |
g
|
0.118
|
| Arginine |
g
|
0.143
|
| Histidine |
g
|
0.047
|
| Alanine |
g
|
0.143
|
| Aspartic acid |
g
|
0.355
|
| Glutamic acid |
g
|
0.501
|
| Glycine |
g
|
0.099
|
| Proline |
g
|
0.162
|
| Serine |
g
|
0.117
|
| Other | ||
| Alcohol, ethyl |
g
|
0.0
|
| Caffeine |
mg
|
0
|
| Theobromine |
mg
|
0
|
| Carotene, beta |
mcg
|
602
|
| Carotene, alpha |
mcg
|
12
|
| Cryptoxanthin, beta |
mcg
|
0
|
| Lycopene |
mcg
|
0
|
| Lutein + zeaxanthin |
mcg
|
951
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
