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)
PrincipleNutrient ValuePercentage of RDA
Energy20 Kcal1%
Carbohydrates3.38 g2.5%
Protein2.20 g4%
Total Fat0.12 g0.5%
Cholesterol0 mg0%
Dietary Fiber2.1 g5.5%
Folates52 µg13%
Niacin0.978 mg6%
Pantothenic acid0.274 mg5%
Pyridoxine0.091 mg7%
Riboflavin0.141 mg11%
Thiamin0.143 mg12%
Vitamin C5.6 mg9%
Vitamin A756 IU25%
Vitamin E1.13 mg7.5%
Vitamin K41.6 µg35%
Sodium2 mg<1%
Potassium202 mg4%
Calcium24 mg2.5%
Copper0.189 mg21%
Iron1.14 mg14%
Magnesium14 mg1%
Manganese0.158 mg7%
Phosphorus52 mg7.5%
Selenium2.3 µg4%
Zinc0.54 mg5%
Carotene-ß449 µg
Carotene-α9 µg
Lutein-zeaxanthin710 µg

Diana Herrington

Diana has been writing about natural health and wellness for over 20 years. Having used foods to heal her own body, she now shares her wisdom with others.

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