Asparagus, per 100 g: 20 kcal, 2.2 g protein, 3.9 g carbohydrate, 2.1 g fibre, 0.1 g fat. Figures are the USDA reference values for “Asparagus, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin k, folate, copper, iron. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 20 kcal | |
| Protein | 2.2 g | |
| Fat | 0.12 g | |
| of which saturates | 0.04 g | |
| of which monounsaturates | 0 g | |
| of which polyunsaturates | 0.05 g | |
| Carbohydrate | 3.88 g | |
| of which sugars | 1.88 g | |
| Fibre | 2.1 g | |
| Water | 93.2 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 24 mg | 3% |
| Iron | 2.14 mg | 15.3% |
| Magnesium | 14 mg | 3.73% |
| Phosphorus | 52 mg | 7.43% |
| Potassium | 202 mg | 10.1% |
| Sodium | 2 mg | |
| Zinc | 0.54 mg | 5.4% |
| Copper | 0.189 mg | 18.9% |
| Manganese | 0.158 mg | 7.9% |
| Selenium | 2.3 µg | 4.18% |
| Vitamins | ||
| Vitamin A | 38 µg | 4.75% |
| Vitamin D | 0 µg | |
| Vitamin E | 1.13 mg | 9.42% |
| Vitamin K | 41.6 µg | 55.5% |
| Vitamin C | 5.6 mg | 7% |
| Thiamine (B1) | 0.143 mg | 13% |
| Riboflavin (B2) | 0.141 mg | 10.1% |
| Niacin (B3) | 0.978 mg | 6.11% |
| Pantothenic acid (B5) | 0.274 mg | 4.57% |
| Vitamin B6 | 0.091 mg | 6.5% |
| Folate | 52 µg | 26% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Vitamin K contributes to normal blood clotting
- Vitamin K contributes to the maintenance of normal bones
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass