Asparagus Calories and Nutrition

//Asparagus Calories and Nutrition

Asparagus Calories and Nutrition

 asparagus ends

The calories in asparagus  are only 27 in one cup but more important for weight management and health are its many other powerful nutritional benefits.
Asparagus has been called the healthiest food on earth for good reason.

 Health Benefits

(for more details go to 9 Health Benefits of Asparagus

  1. Aphrodisiac.
  2.  Weight Loss  
    With its high fiber content, and low glycemic index it is considered a smart carb.
    The fiber will fill you up so you don’t  eat a lot of other food.
    The low glycemic index means that it will not spike your insulin and cause fat storage. 
    A 100 gram serving of asparagus has only 20 calories.
  3. Prevents Cancer.
  4.  Feeds Friendly Bacteria
  5. Helpful for Conception and Healthy Pregnancy
  6.  Prevents Hangover
  7.  Natural Diuretic
  8. Alkalizes Your Body
  9. Naturally Organic

 Asparagus is so helpful we often use it in our Healthy Web BootCamps.  It is particularly good for cleansing so we use it in our Spring Cleanse BootCamp

 Check out all the nutritional details below.

Asparagus (A. officinalis), raw,
Nutrition value per 100 g.
ORAC value 2150
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 20 Kcal 1%
Carbohydrates 3.38 g 2.5%
Protein 2.20 g 4%
Total Fat 0.12 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.1 g 5.5%
Folates 52 µg 13%
Niacin 0.978 mg 6%
Pantothenic acid 0.274 mg 5%
Pyridoxine 0.091 mg 7%
Riboflavin 0.141 mg 11%
Thiamin 0.143 mg 12%
Vitamin C 5.6 mg 9%
Vitamin A 756 IU 25%
Vitamin E 1.13 mg 7.5%
Vitamin K 41.6 µg 35%
Sodium 2 mg <1%
Potassium 202 mg 4%
Calcium 24 mg 2.5%
Copper 0.189 mg 21%
Iron 1.14 mg 14%
Magnesium 14 mg 1%
Manganese 0.158 mg 7%
Phosphorus 52 mg 7.5%
Selenium 2.3 µg 4%
Zinc 0.54 mg 5%
Carotene-ß 449 µg  
Carotene-α 9 µg  
Lutein-zeaxanthin 710 µg  
By | 2017-10-29T15:40:53+00:00 April 11th, 2013|Nutrition|0 Comments

About the Author:

I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.

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