Asparagus, fresh, cooked with butter or margarine
Common food
Tender, emerald-green spears with a delicate, earthy-sweet flavor and a satisfying snap, elevated by a rich, buttery sheen. This low-calorie vegetable is a nutritional powerhouse, offering a good source of fiber and vitamins A, C, and K with minimal impact on blood sugar.
Calorie split: 19% protein · 34% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People adore its unique, slightly grassy and savory taste that pairs beautifully with simple fats like butter or olive oil. It's a versatile star of spring cuisine, symbolizing renewal and often featured in elegant dishes from omelets to risottos.
⚠️ Watch-outs & how to enjoy it better
The vegetable contains asparagusic acid, which can cause a distinctive, sulfurous odor in urine for some individuals. To mitigate this, stay well-hydrated, and consider pairing it with a squeeze of lemon or a side of vitamin C-rich food to help neutralize compounds.
Key benefits
- Excellent source of Vitamin K for bone health and blood clotting.
- Rich in antioxidants like glutathione and rutin.
- High in folate, essential for cell growth and DNA formation.
- Provides prebiotic fiber to support gut health.
🌍 Where it's eaten
💡 Did you know?
A single asparagus spear can grow up to 10 inches in just 24 hours under ideal conditions, making it one of the fastest-growing vegetables.
Full nutrition (USDA data · scales with serving)
| Water | 90.2 g |
| Energy | 42.0 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 2.5 g |
| Carbohydrate, by difference | 4.0 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 55.0 mg |
| Potassium, K | 211 mg |
| Sodium, Na | 141 mg |
| Zinc, Zn | 0.56 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 2.4 ug |
| Vitamin C, total ascorbic acid | 5.0 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.97 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 46.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 17.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 62.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 455 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 702 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 44.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.53 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.62 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.58 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.38 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Asparagus, cooked, boiled, drained — USDA does not publish this profile for Asparagus.
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.08 g |
| Leucine | 0.14 g |
| Lysine | 0.11 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.06 g |
| Valine | 0.13 g |
| Arginine | 0.10 g |
| Histidine | 0.05 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 0.26 g |
| Glycine | 0.10 g |
| Proline | 0.08 g |
| Serine | 0.12 g |
FAQ
Is asparagus good for blood sugar?
Yes, it is very low in carbohydrates and sugar, and its high fiber content helps slow digestion, making it a blood sugar-friendly vegetable.
Why does asparagus make urine smell?
The smell is caused by the breakdown of asparagusic acid into sulfur-containing compounds. Not everyone can detect it due to genetic differences.
What's the best way to cook asparagus to retain nutrients?
Quick cooking methods like steaming, blanching, or roasting preserve the most vitamins. Avoid over-boiling, which can leach nutrients into the water.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.42 kcal/g · 22% calories from protein · 2.2 g fiber · 2.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.