Asparagus Nutrition Data Per 100G | Fresh Facts Fast

Understanding Asparagus Nutrition Data Per 100G

Asparagus stands out as a vibrant vegetable loaded with nutrients that support overall well-being. Examining the asparagus nutrition data per 100g reveals why it’s a favorite among health enthusiasts and chefs alike. This green spear delivers an impressive array of vitamins, minerals, fiber, and antioxidants while maintaining low calories and fat content.

Per 100 grams, asparagus contains roughly 20 calories, making it an excellent choice for anyone watching their weight or aiming to improve nutrient density in meals. Its carbohydrate content is moderate but mostly from fiber and natural sugars, contributing to digestive health without causing blood sugar spikes.

The protein content might seem modest at around 2 grams per 100g serving. Yet, considering asparagus is a vegetable, this is quite respectable. It provides essential amino acids that support muscle repair and immune function. Fat content is negligible, making asparagus suitable for low-fat diets.

The richness in micronutrients is where asparagus truly shines. Vitamins like A, C, E, K, and folate come in generous amounts. Folate alone supports DNA synthesis and is critical during pregnancy. Moreover, asparagus contains minerals such as potassium, iron, calcium, and magnesium—all vital for cardiovascular health and bone strength.

Macronutrients Breakdown of Asparagus Nutrition Data Per 100G

To grasp the nutritional value fully, breaking down the macronutrients gives clarity on what asparagus offers per standard serving size:

Nutrient	Amount per 100g	Daily Value (%) *
Calories	20 kcal	1%
Protein	2.2 g	4%
Total Fat	0.12 g	0%
Total Carbohydrates	3.88 g	1%
Dietary Fiber	2.1 g	8%
Sugars (Natural)	1.88 g	–

*Percent daily values are based on a 2,000 calorie diet.

The fiber content deserves special mention here. At over two grams per 100g serving, asparagus helps promote healthy digestion and supports gut microbiota diversity. This fiber also aids in controlling blood sugar levels by slowing glucose absorption.

The Role of Protein in Asparagus Nutrition Data Per 100G

Though not a protein powerhouse like meat or legumes, asparagus still contributes valuable plant-based protein to the diet. Its amino acid profile includes lysine and tryptophan—amino acids that sometimes are limited in plant foods.

This makes asparagus an excellent complementary protein source when paired with grains or nuts in meals. The modest protein amount also supports muscle maintenance without adding excessive calories or fat.

The Micronutrient Powerhouse Within Asparagus Nutrition Data Per 100G

Vitamins and minerals in asparagus play crucial roles beyond basic nutrition:

• Vitamin K: At about 41 mcg per 100g (roughly half the daily requirement), vitamin K is essential for blood clotting and bone metabolism.
• Folate (Vitamin B9): With close to 52 mcg per serving, folate supports cell division and reduces risks of neural tube defects during pregnancy.
• Vitamin C: This antioxidant vitamin helps protect cells from damage while boosting immune defense.
• Vitamin A: Present as beta-carotene precursors contributing to eye health and skin integrity.
• Potassium: About 202 mg per serving aids in regulating blood pressure and fluid balance.
• Iodine: Though present in trace amounts depending on soil quality, it supports thyroid function.
• Manganese & Magnesium: These minerals contribute to enzyme activation and muscle function.

The combined effect of these micronutrients makes asparagus a smart addition to any diet aiming at balanced nutrition.

The Antioxidant Profile Enhances Health Benefits

Asparagus contains several powerful antioxidants including glutathione—a compound that helps detoxify harmful substances—and flavonoids like quercetin and kaempferol known for their anti-inflammatory properties.

These antioxidants combat oxidative stress linked to chronic diseases such as heart disease and cancer. Eating asparagus regularly may help lower inflammation markers while supporting cellular repair mechanisms throughout the body.

Dietary Fiber Highlights Within Asparagus Nutrition Data Per 100G

Fiber often flies under the radar but plays an outsized role in health maintenance:

The insoluble fiber found in asparagus adds bulk to stool which prevents constipation while promoting regular bowel movements.

The soluble fiber acts as prebiotics feeding beneficial gut bacteria that improve digestion and boost immunity.

This combination can also aid weight management by increasing satiety after meals—helping curb overeating without feeling deprived.

Sugar Content Explained In Context

At just under two grams of natural sugars per 100 grams of asparagus, this vegetable scores low on the glycemic index scale. These sugars come naturally from fructose and glucose present within plant cells—not added sweeteners—making it safe even for those monitoring blood sugar levels closely.

This natural sweetness enhances flavor without spiking insulin levels dramatically compared to processed foods high in refined sugars.

A Closer Look at Asparagus Preparation Impact on Nutrition Data Per 100G

How you cook asparagus can affect its nutrient retention significantly:

• Steaming: Retains most vitamins like vitamin C better than boiling because nutrients leach less into water.
• Baking or Roasting: Brings out flavor while preserving minerals but may reduce some heat-sensitive vitamins slightly.
• Sautéing: Using minimal healthy fats can improve absorption of fat-soluble vitamins (A, E, K).
• Boiling: Causes some water-soluble vitamin loss but still keeps fiber intact.

Eating raw or lightly cooked asparagus maximizes intake of heat-sensitive nutrients but may not suit everyone’s palate or digestion preferences.

Nutrient Synergy When Combined With Other Foods

Pairing asparagus with certain foods enhances nutrient absorption:

• Lemon juice or other citrus fruits: Vitamin C boosts iron absorption from plant sources found within asparagus itself.

• A source of healthy fats (olive oil or avocado): Helps absorb fat-soluble vitamins more efficiently.

• Nuts & seeds: Add complementary proteins increasing overall amino acid availability when combined with vegetable proteins like those found in asparagus.

These simple combinations elevate the nutritional impact far beyond eating asparagus alone.

The Role of Asparagus Nutrition Data Per 100G In Weight Management Diets

Low-calorie yet nutrient-dense foods are prized by those aiming to lose weight without sacrificing nutrition quality. Asparagus fits perfectly into this category due to several reasons:

The high water content (over 90%) helps fill you up with fewer calories.

The fiber promotes satiety by slowing digestion making you feel fuller longer after meals.

The minimal fats keep energy intake controlled while still providing essential nutrients needed during calorie deficits.

This makes it ideal for salads, stir-fries, soups, or as a steamed side dish complementing lean proteins like chicken or fish without adding unnecessary bulk or calories.

From farm to table, asparagus cultivation generally requires moderate water use compared to other vegetables like leafy greens or root crops. It grows best in temperate climates with well-drained soil which allows seasonal availability across many regions worldwide.

Its relatively short growing season means fresh spears appear early spring through early summer—bringing fresh nutrients after winter months when produce variety narrows significantly.

Frozen or canned options retain much of the nutritional value if fresh isn’t available year-round—making it accessible without compromising health benefits drastically.

Asparagus adapts well across cuisines—from simple steamed preparations paired with lemon butter sauce to complex dishes featuring risotto or pasta incorporating spears chopped finely for texture contrast.

This versatility encourages consumption among different age groups who might otherwise avoid vegetables due to taste monotony—helping increase overall vegetable intake which correlates strongly with improved health outcomes globally.

Frequently Asked Questions

What are the key nutrients in Asparagus Nutrition Data Per 100G?

Asparagus contains a variety of essential nutrients per 100 grams, including vitamins A, C, E, K, and folate. It also provides important minerals such as potassium, iron, calcium, and magnesium that support cardiovascular health and bone strength.

Additionally, asparagus is low in calories and fat while offering dietary fiber and antioxidants that promote overall well-being.

How many calories are in Asparagus Nutrition Data Per 100G?

Per 100 grams, asparagus contains approximately 20 calories. This low-calorie content makes it an excellent choice for weight management and for those seeking nutrient-dense foods without excess energy intake.

The minimal fat content further supports its suitability for low-fat diets.

What is the carbohydrate and fiber content in Asparagus Nutrition Data Per 100G?

Asparagus provides about 3.88 grams of carbohydrates per 100 grams, with over half coming from dietary fiber (around 2.1 grams). This fiber supports healthy digestion and helps regulate blood sugar levels by slowing glucose absorption.

The natural sugars present are moderate and do not cause significant blood sugar spikes.

How much protein does Asparagus Nutrition Data Per 100G provide?

Asparagus offers roughly 2.2 grams of protein per 100-gram serving. While modest compared to animal sources, this plant-based protein includes essential amino acids like lysine and tryptophan that support muscle repair and immune function.

This makes asparagus a valuable complement to a balanced diet.

Why is folate important in Asparagus Nutrition Data Per 100G?

Folate is a key vitamin found in generous amounts in asparagus. It plays a crucial role in DNA synthesis and cell division, making it especially important during pregnancy for fetal development.

Regular consumption of folate-rich foods like asparagus supports overall cellular health and helps prevent certain birth defects.