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This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Asparagus Nutritional Information (per 100g)

Water: 93.2 g
Calories: 20 kcal
Protein: 2.2 g
Carbohydrate: 3.9 g
Dietary fiber: 2.1 g
Sugars: 1.9 g
Fat: 0.1 g
Polyunsaturated fat: 0.1 g
Vitamin C: 5.6 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 1 mg
Vitamin B6: 0.1 mg
Vitamin B9: 52 μg
Vitamin A: 38 μg
Vitamin E: 1.1 mg
Vitamin K: 41.6 μg
Calcium: 24 mg
Iron: 2.1 mg
Magnesium: 14 mg
Phosphorus: 52 mg
Potassium: 202 mg
Sodium: 2 mg
Zinc: 0.5 mg

Asparagus, something of a luxury in the vegetable world, is a spring vegetable that is delicious when blanched, steamed, griddled, roasted or eaten raw.

Asparagus has a good nutritional profile, and couple that with the fact that this vegetable could be one of the few that’s really easy to eat in large amounts (as much as I love kale, try eating 100g of it raw …), and it may just be really beneficial for your health. 100 g of raw asparagus contains 15% of your daily value (DV) of vitamin A, 11% DV of iron, and 9% DV of vitamin C.

Iron is an essential mineral, and deficiency is common – you may know someone who has suffered from iron deficiency, also know as anaemia. Iron deficiency can lead to tiredness, lethargy, and a pale complexion initially, and worse problems as it progresses. An added plus of eating your asparagus is that vitamin C helps with iron absorption!

However, asparagus’s main benefits might not be their helping hand with warding off nutritional deficiencies. Asparagus has been studied for a number of beneficial health effects, from cancer prevention to managing the symptoms of diabetes.

Firstly, asparagus has fantastic anti-inflammatory and cancer fighting properties. Not only will it help manage and treat the health issues related to stress management and inflammation, but it has also been studied for its broad anti-tumour properties and its beneficial effects on liver cancer.

With stress being such a big part of life in the modern world, and cancer risk a reality in most of our lives, a little asparagus may go a long way!

Secondly, asparagus may have some benefits for blood sugar management and weight loss, both helpful for managing diabetes. One study demonstrated that mice fed a high fat diet benefited from asparagus due to its liver-protecting and fat-lowering effects. There is some evidence that asparagus promotes insulin production. Finally, studies on models of diabetes in rats have shown that asparagus has beneficial effects on blood sugar and fat levels.