Asparagus packs a rich nutrient profile per ounce, offering fiber, vitamins, and antioxidants with very few calories.
Unpacking Asparagus Nutrition Facts Per Oz
Asparagus stands out as one of the most nutrient-dense vegetables you can add to your plate, especially when you consider its nutrition facts per ounce. Despite its delicate appearance and subtle flavor, this green spear is loaded with essential nutrients that support overall health. Each ounce of asparagus delivers an impressive array of vitamins, minerals, and dietary fiber while remaining extremely low in calories and fat.
A single ounce of raw asparagus contains roughly 5 calories, making it an ideal choice for those watching their caloric intake but still wanting to enjoy nutrient-rich foods. It’s a powerhouse of vitamin K, vitamin C, folate, and several B vitamins. The fiber content in asparagus promotes digestive health and helps regulate blood sugar levels.
The vegetable’s antioxidant properties also deserve attention. Asparagus contains compounds such as glutathione and flavonoids that help neutralize harmful free radicals in the body. This contributes to reduced inflammation and may lower the risk of chronic diseases over time.
Macronutrients Breakdown Per Ounce
Understanding the macronutrient content in asparagus helps clarify why it’s a smart choice for balanced eating. The vegetable is primarily composed of water but provides a modest amount of protein and carbohydrates with minimal fat.
Here’s a detailed look at the macronutrients found in one ounce (approximately 28 grams) of raw asparagus:
| Nutrient | Amount Per Oz | Daily Value (%) |
|---|---|---|
| Calories | 5 kcal | 0.25% |
| Protein | 0.6 g | 1.2% |
| Total Carbohydrates | 1 g | 0.3% |
| Dietary Fiber | 0.6 g | 2.4% |
| Total Fat | 0.05 g | 0.08% |
This table clearly shows how asparagus contributes tiny amounts of calories but decent fiber and protein relative to its size. While it isn’t a primary protein source, every bit helps when combined with other foods.
The Role of Fiber in Asparagus Nutrition Facts Per Oz
Fiber is one of asparagus’s highlights per ounce. With about 0.6 grams packed into each serving, it supports digestion by promoting regular bowel movements and feeding beneficial gut bacteria. The soluble fiber in asparagus forms a gel-like substance during digestion that slows down glucose absorption, which can help maintain steady blood sugar levels—a boon for those managing diabetes or insulin resistance.
Moreover, fiber aids in satiety by making you feel fuller longer without adding extra calories—perfect for weight management plans.
Micronutrient Richness: Vitamins and Minerals in Asparagus Per Ounce
Asparagus truly shines when it comes to micronutrients per ounce, especially vitamins essential for bone health, immune function, and metabolic processes.
- Vitamin K: One ounce delivers nearly 20% of your daily vitamin K needs, crucial for blood clotting and bone strength.
- Folate (Vitamin B9): Approximately 12% DV per ounce supports DNA synthesis and cell division—vital during pregnancy.
- Vitamin C: At around 4-5% DV per ounce, this antioxidant bolsters immune defense and skin health.
- Vitamin A (as beta-carotene): Provides about 3% DV aiding vision and immune function.
- Potassium: Around 2% DV helps regulate blood pressure by balancing sodium levels.
- Iron: Though modest at roughly 1-2% DV per ounce, iron contributes to oxygen transport via red blood cells.
These nutrients collaborate to maintain various bodily functions effectively while keeping calorie counts low.
The Folate Factor in Asparagus Nutrition Facts Per Oz
Folate deserves special mention because it plays a critical role in preventing neural tube defects during fetal development—making asparagus an excellent addition to prenatal diets. Beyond pregnancy benefits, folate supports cardiovascular health by helping regulate homocysteine levels in the blood.
Given that many adults don’t meet their daily folate requirements through diet alone, incorporating asparagus can be a simple yet effective strategy to boost intake naturally.
Antioxidants and Phytochemicals That Elevate Health Benefits
Beyond vitamins and minerals, asparagus contains unique antioxidants like glutathione—a tripeptide compound that detoxifies harmful substances within cells—and flavonoids such as quercetin and kaempferol.
These compounds combat oxidative stress by neutralizing free radicals generated from environmental toxins or normal metabolism. Oxidative stress is linked to aging processes as well as diseases like cancer, diabetes, and heart disease.
The presence of saponins in asparagus also offers anti-inflammatory benefits while potentially enhancing immune responses. These phytochemicals work synergistically with vitamins C and E found within the vegetable to provide robust cellular protection.
The Impact on Heart Health Through Asparagus Nutrition Facts Per Oz
Regular consumption of asparagus may help reduce cardiovascular risks due to its combined effects on blood pressure regulation (thanks to potassium), anti-inflammatory action from antioxidants, and folate’s role in lowering homocysteine levels—an amino acid associated with arterial damage when elevated.
Studies suggest diets rich in vegetables like asparagus correlate with improved lipid profiles and reduced arterial stiffness over time.
The Low-Calorie Advantage for Weight Management
At only about five calories per ounce raw—and even fewer when steamed or boiled—asparagus fits perfectly into calorie-conscious diets without sacrificing volume or nutrient density.
Its high water content (over 90%) adds bulk that helps fill your stomach without adding calories or fat. This makes it easier to control hunger pangs between meals or curb overeating during main dishes.
Plus, the fiber content further enhances satiety signals sent to the brain after eating asparagus-rich meals or snacks.
Culinary Versatility Enhances Nutritional Uptake
How you prepare asparagus influences nutrient retention significantly:
- Steaming preserves most water-soluble vitamins like vitamin C better than boiling.
- Grilling or roasting can enhance flavors but may cause slight nutrient losses due to heat exposure.
- Raw consumption, such as thinly sliced spears added to salads or smoothies, maintains maximum vitamin content but may be less digestible for some people due to fibrous texture.
Incorporating different cooking methods ensures variety while maximizing nutritional benefits from each serving size measured by ounces.
A Closer Look at Asparagus Nutrition Facts Per Oz Table Summary
To summarize key nutrition metrics per ounce clearly:
| Nutrient Category | Nutrient Name | Amount Per Oz (Approx.) |
|---|---|---|
| Macronutrients | Calories | 5 kcal |
| Protein | 0.6 g | |
| Total Carbs (Fiber Included) | 1 g (0.6 g fiber) | |
| Total Fat | 0.05 g (negligible) | |
| Vitamins & Minerals | Vitamin K | 20% DV (~40 mcg) |
| Folate (B9) | 12% DV (~50 mcg) | |
| Vitamin C | 4-5% DV (~2 mg) | |
| Potassium | 2% DV (~100 mg) | |
| Iron | 1-2% DV (~0.15 mg) | |
| Beta-Carotene (Vitamin A) | ~3% DV (~150 IU) | |
| Antioxidants & Phytochemicals | Glutathione & Flavonoids | Variable amounts present |
Key Takeaways: Asparagus Nutrition Facts Per Oz
➤ Low in calories: Only about 5 calories per ounce.
➤ Rich in fiber: Supports healthy digestion.
➤ High in vitamins: Especially vitamins A, C, and K.
➤ Contains antioxidants: Helps protect cells from damage.
➤ Good source of folate: Important for DNA synthesis.
Frequently Asked Questions
What are the key nutrients in Asparagus Nutrition Facts Per Oz?
Each ounce of asparagus provides a rich source of vitamins such as vitamin K, vitamin C, folate, and several B vitamins. It also contains dietary fiber, protein, and antioxidants, all while being very low in calories and fat.
How many calories are in Asparagus Nutrition Facts Per Oz?
Raw asparagus contains approximately 5 calories per ounce. This low calorie count makes it an excellent choice for those looking to maintain or reduce weight while still getting essential nutrients.
What role does fiber play in Asparagus Nutrition Facts Per Oz?
Asparagus delivers about 0.6 grams of fiber per ounce. This fiber supports digestive health by promoting regular bowel movements and helps regulate blood sugar levels by slowing glucose absorption.
Does Asparagus Nutrition Facts Per Oz include significant protein?
While asparagus is not a major protein source, it provides around 0.6 grams of protein per ounce. This modest amount can contribute to your daily intake when combined with other foods.
What antioxidants are found in Asparagus Nutrition Facts Per Oz?
Asparagus contains antioxidants like glutathione and flavonoids. These compounds help neutralize harmful free radicals, reducing inflammation and potentially lowering the risk of chronic diseases over time.