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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, white asparagus is highly nutritious and low in calories. It is rich in antioxidants like flavonoids and polyphenols, which help combat oxidative stress, and provides essential nutrients like folate and dietary fiber for overall wellness.
White asparagus is very diet-friendly, containing only 20 calories per 100g. It has approximately 3.9g of carbohydrates and 2.2g of protein, making it an excellent choice for low-calorie and volume-based eating plans.
Yes, white asparagus is keto-friendly. With only 3.9g of total carbohydrates per 100g and a good amount of fiber, it has a very low net carb count that fits easily into a ketogenic or low-carb lifestyle.
White asparagus has a milder, more delicate, and slightly sweeter flavor than green asparagus. Because it is grown without sunlight, it lacks the grassy, earthy punch of green varieties and has a more tender, buttery texture when cooked.
Yes, peeling is essential for white asparagus. Unlike green asparagus, the outer skin of the white variety is thick, fibrous, and bitter; you should peel the spears from just below the tip all the way to the base before cooking.
The most common method is simmering the peeled spears in water with a pinch of salt, sugar, and a pat of butter for 8 to 12 minutes until tender. It can also be roasted or steamed, but boiling is traditional to maintain its delicate color and flavor.
While you can technically eat it raw, it is not common because the stalks are very fibrous. If served raw, it must be peeled very thoroughly and shaved into thin ribbons for salads to make the texture palatable.
white asparagus is a versatile ingredient found in cuisines around the world. With 20 calories per 100g and 2.2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Discover 1 recipes featuring white asparagus with step-by-step instructions.
Browse recipes →White asparagus contains the prebiotic fiber inulin, which feeds beneficial gut bacteria and supports digestive health. It also acts as a natural diuretic due to its high asparagine content, helping to flush excess fluid and salt from the body.
Store white asparagus by wrapping the ends in a damp paper towel and placing the spears in a plastic bag in the refrigerator's crisper drawer. For the best taste and texture, it should be consumed within two to three days of purchase.
Look for spears that are firm, straight, and have tightly closed tips. If the asparagus feels limp, looks shriveled, or the tips appear mushy or discolored, it is no longer fresh and may have a bitter taste.
