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%
Vitamins
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%
Electrolytes
Sodium 2 mg <1%
Potassium 202 mg 4%
Minerals
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%
Phyto-nutrients
Carotene-ß 449 µg
Carotene-α 9 µg
Lutein-zeaxanthin 710 µg

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