Know what’s on your plate
Asparagus
Calories & nutrition facts
grilled
Nutrition facts
Per 100 g% DV- Calories 25 kcal —
- Protein 3.5 g 7%
- Carbohydrate 2 g 1%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 1.6 g 6%
- Sugars 2 g —
- Sodium 3 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 39 µg 4%
- Vitamin C 10 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 1.7 mg 12%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 1.8 mg 11%
- Pantothenic acid (B5) 0.38 mg 8%
- Vitamin B6 0.18 mg 11%
- Biotin (B7) 0.3 µg 1%
- Folate (B9) 122 µg 31%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 27 mg 2%
- Iron 0.6 mg 3%
- Magnesium 15 mg 4%
- Phosphorus 78 mg 6%
- Potassium 339 mg 7%
- Zinc 0.61 mg 6%
- Copper 0.14 mg 16%
- Manganese 0.16 mg 7%
- Selenium 11 µg 20%
Similar foods
Questions about Asparagus
How do you cook asparagus so it stays tender-crisp?
Trim off the woody ends, then boil or steam the spears for about 3–5 minutes, depending on thickness. They are ready when a knife slips into the thickest part but the tips still hold their shape.
Can you roast asparagus in the oven?
Yes. Toss the trimmed spears with a little oil, spread them in one layer and roast at 220 °C for 10–15 minutes, turning once; thin spears cook fastest.
How do you know when asparagus is fresh?
Choose firm, upright spears with smooth stalks and tightly closed tips. The cut ends should look fresh rather than very dry or shrivelled.
How should you store asparagus?
Keep it in the fridge with the cut ends wrapped in a damp cloth, or stand the bunch in a little water and cover the tips loosely. Use it within a few days for the best texture.
What goes well with asparagus?
Its grassy flavour pairs well with lemon, butter, olive oil, Parmesan, eggs and new potatoes. Serve it alongside roast chicken or fish, or fold chopped cooked spears into a frittata or risotto.
Can you eat asparagus raw?
Yes. Slice very thinly or use a vegetable peeler to make ribbons, then dress them with lemon and olive oil for a salad; thick raw spears can be tough.
Is green asparagus different from white asparagus?
White asparagus is grown without light, so it does not develop green colour and is usually peeled before cooking. Green asparagus grows in the light and is generally more tender, so it rarely needs peeling.
What nutrients stand out in asparagus?
Asparagus is high in folate: a 100 g portion provides 122 µg. It also provides 3.5 g of protein per 100 g.
Source: CoFID (UK) 13-639 · per 100 g · carbohydrate per EU label, fibre excluded
