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asparagus spears.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

asparagusशतावरीsparagus

Recipes with asparagus spears + Add to pantry

SERVING

CALORIES

PROTEIN

2.2g

CARBS

3.9g

FAT

0.20g

FIBER

2.1g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories26.2kcal—

Protein2.2g4%

Carbohydrates3.9g1%

Fiber2.1g8%

Sugar1.9g4%

Total fat0.20g0%

Saturated fat0.04g0%

Trans fat0g—

Cholesterol0mg0%

Water93.2g—

MINERALS

Sodium2.0mg0%

Potassium202mg4%

Calcium24mg2%

Iron2.1mg12%

Magnesium21mg5%

Phosphorus52mg4%

Zinc0.54mg5%

Copper0.19mg21%

Manganese0.16mg7%

Selenium2.3µg4%

VITAMINS

Vitamin A75µg8%

Vitamin C5.6mg6%

Vitamin D0µg0%

Vitamin E1.1mg8%

Vitamin K41.6µg35%

Thiamin (B1)0.16mg13%

Riboflavin (B2)0.14mg11%

Niacin (B3)1.1mg7%

Pantothenic acid (B5)0.27mg5%

Vitamin B60.09mg5%

Folate (B9)149µg37%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup134g

1 tablespoon8.4g

1 teaspoon2.8g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter558.3g

1 piece13g

HEALTH BENEFITS

Why eat it.

✓Excellent source of vitamins K, A, and folate, which are crucial for blood clotting, vision, and cell growth.
✓Rich in antioxidants like glutathione and flavonoids, which help protect cells from oxidative stress and inflammation.
✓High in dietary fiber, promoting digestive health, regular bowel movements, and feeding beneficial gut bacteria.
✓Contains asparagine, an amino acid that acts as a natural diuretic, helping the body flush excess fluid and salt.

COOKING TIPS

In the kitchen.

1To remove the tough, woody base, hold a spear at both ends and bend it until it snaps naturally. Discard the woody end.
2For a simple and flavorful preparation, toss spears with olive oil, salt, and pepper, then roast at 400°F (200°C) for 10-15 minutes until tender-crisp.
3Blanch asparagus in boiling salted water for 1-2 minutes, then immediately transfer to an ice bath. This 'shocking' process preserves its vibrant green color and crisp texture.
4Avoid overcooking asparagus, as it can become mushy and lose its flavor. Cook until it is bright green and can be easily pierced with a fork.

STORAGE

Keep it fresh.

Trim the ends of the spears and stand them upright in a glass or jar with about an inch of water, like a bouquet of flowers.
Cover the spears loosely with a plastic bag and store in the refrigerator for up to 4-5 days for optimal freshness.
Alternatively, wrap the ends of the spears in a damp paper towel, place in a plastic bag, and store in the crisper drawer of your refrigerator.

FAQ

Frequently asked questions.

Is asparagus healthy?

Yes, asparagus is highly nutritious and low in calories, providing only 20 calories per 100g. It is an excellent source of vitamins K, A, and folate, which are essential for blood clotting, vision, and healthy cell growth.

Is asparagus keto-friendly?

Yes, asparagus is very keto-friendly. With only 3.9g of carbohydrates per 100g and a high fiber content, it has a very low net carb count, making it an ideal vegetable for low-carb and ketogenic diets.

How do you prepare asparagus spears for cooking?

Wash the spears and trim off the woody, fibrous bottom ends. You can find the natural breaking point by snapping one spear by hand, then cutting the rest of the bunch to that same length before roasting, grilling, or steaming.

Is asparagus good for weight loss?

Asparagus is excellent for weight loss because it is nutrient-dense yet very low in calories and fat. Its high fiber content promotes satiety, while the amino acid asparagine acts as a natural diuretic to help reduce water retention.

Can you eat asparagus raw?

Yes, asparagus can be eaten raw. While the stalks can be tough, shaving them into thin ribbons with a vegetable peeler makes them a crunchy and nutritious addition to salads and slaws.

How do you store fresh asparagus to keep it crisp?

Store asparagus like a bouquet of flowers by trimming the ends and standing them upright in a jar with about an inch of water. Cover the tops loosely with a plastic bag and keep them in the refrigerator for up to a week.

What does asparagus taste like?

Asparagus has a distinct earthy, savory, and slightly grassy flavor. When cooked, especially when roasted or grilled, it develops a mild sweetness and a tender-crisp texture.

How do you know if asparagus has gone bad?

Fresh asparagus should have firm stalks and tightly closed, dry tips. If the tips become dark green or black and feel slimy, or if the stalks become limp and develop a pungent odor, the vegetable has spoiled.

Why does asparagus cause a distinct odor in urine?

This occurs due to the metabolic breakdown of asparagusic acid into sulfur-containing volatile compounds. While the scent is noticeable, it is completely harmless and only affects a portion of the population based on genetics.

Is asparagus vegan and gluten-free?

Yes, asparagus is a natural plant-based vegetable that is both 100% vegan and gluten-free. It is a safe and healthy choice for individuals with celiac disease or those following a strict plant-based diet.

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