Asparagus Nutritional Value Per 100G | Vital Health Facts

Understanding Asparagus Nutritional Value Per 100G

Asparagus is a spring vegetable prized for its delicate flavor and impressive nutritional content. Examining the asparagus nutritional value per 100g reveals why it’s considered a powerhouse in the vegetable world. This green spear is not only low in calories but loaded with vital nutrients that support various bodily functions.

Each 100 grams of raw asparagus contains approximately 20 calories, making it an ideal choice for those watching their energy intake. However, calories tell only part of the story. The real magic lies in its rich array of vitamins, minerals, and dietary fiber. Asparagus is particularly noted for its high vitamin K content, which plays a crucial role in blood clotting and bone health.

Moreover, asparagus contains significant amounts of folate (vitamin B9), essential for DNA synthesis and repair. This makes it especially important for pregnant women or anyone looking to maintain healthy cell function. The vegetable also provides vitamin C and vitamin A, both powerful antioxidants that help combat oxidative stress and support immune function.

Though low in calories, asparagus packs a decent nutritional punch when it comes to macronutrients. It contains about 2.2 grams of protein per 100g, which is relatively high for a vegetable. This protein contributes to muscle repair and growth.

Carbohydrates are present at around 3.9 grams per 100g, with nearly half coming from dietary fiber (around 2.1 grams). Fiber promotes digestive health by aiding bowel regularity and feeding beneficial gut bacteria.

Fat content is minimal—less than 0.2 grams—making asparagus virtually fat-free. This makes it suitable for low-fat diets while still providing essential nutrients.

Vitamins and Minerals in Asparagus Nutritional Value Per 100G

Asparagus stands out due to its impressive vitamin and mineral content relative to its calorie count. Here’s a closer look at some key micronutrients found in every 100 grams:

• Vitamin K: Around 41.6 micrograms—over half the daily recommended intake—critical for blood clotting and bone metabolism.
• Folate: Approximately 52 micrograms—important for cell division and preventing neural tube defects during pregnancy.
• Vitamin C: Roughly 5.6 milligrams—an antioxidant that boosts immune defense and skin health.
• Vitamin A: Present as beta-carotene at about 756 IU—supports vision and immune function.
• Potassium: Around 202 milligrams—helps regulate fluid balance and supports healthy blood pressure.
• Iron: About 2.1 milligrams—which aids oxygen transport in the blood.
• Manganese: Roughly 0.16 milligrams—a trace mineral involved in metabolism and antioxidant defenses.

These nutrients combine to make asparagus one of the healthiest vegetables available year-round.

The Role of Antioxidants

Asparagus contains several antioxidants beyond vitamins A and C that contribute to cellular protection against damage from free radicals. Notably, it has glutathione—a powerful antioxidant compound known to detoxify harmful substances in the liver.

Additionally, asparagus boasts flavonoids such as quercetin and kaempferol which have anti-inflammatory properties linked with reduced risks of chronic diseases like heart disease and cancer.

Eating asparagus regularly can help your body fight oxidative stress naturally while providing essential nutrients needed daily.

Nutrient Table: Asparagus Nutritional Value Per 100G

Nutrient	Amount per 100g	% Daily Value*
Calories	20 kcal	1%
Protein	2.2 g	4%
Total Carbohydrates	3.9 g	1%
Dietary Fiber	2.1 g	8%
Total Fat	<0.2 g	<1%
Vitamin K	41.6 µg	52%
Folate (Vitamin B9)	52 µg	13%
Vitamin C	5.6 mg	6%
Vitamin A (Beta-carotene)	756 IU	15%
Potassium	202 mg	4%
Iron	2.1 mg	12%
Manganese	0.16 mg	8%

*Percent daily values (%DV) are based on a 2000 calorie diet.

The Impact of Cooking on Asparagus Nutritional Value Per 100G

Cooking methods can alter asparagus’s nutrient profile significantly depending on how you prepare it. For example, boiling or steaming tends to reduce water-soluble vitamins like vitamin C and folate due to leaching into cooking water.

Steaming asparagus preserves more nutrients compared to boiling because less contact with water occurs during cooking time. Roasting or grilling retains most vitamins while enhancing flavor through caramelization without excessive nutrient loss.

Microwaving also maintains nutrient levels effectively since cooking times are short with minimal water usage.

On the flip side, deep-frying or cooking with heavy sauces adds calories from fats while potentially masking natural flavors.

To maximize nutritional benefits from asparagus:

• Select fresh spears that are firm with tightly closed tips.

• Avoid overcooking; cook just until tender-crisp.

• If boiling, use minimal water or repurpose cooking liquid as broth.

• Add lemon juice or vinegar after cooking to enhance antioxidant absorption.

These tips help preserve the valuable nutrients found in every bite of asparagus.

Nutritional Comparison: Raw vs Cooked Asparagus (Per 100g)

Nutrient	Raw Asparagus (per 100g)	Cooked Asparagus (Steamed)
Calories	20 kcal	22 kcal
Total Vitamin C (mg)	5.6 mg	4 mg (approx.)
Total Folate (µg)	52 µg	35 µg (approx.)
Total Fiber (g)	2.1 g	2 g (approx.)
Total Protein (g)	2.2 g	2 g (approx.)
Potassium (mg)	202 mg	180 mg (approx.)
Vitamin K (µg)	41.6 µg	35 µg (approx.)

Cooking slightly reduces some vitamins but keeps most minerals intact while improving digestibility.

The Health Benefits Backed by Asparagus Nutritional Value Per 100G  

The rich nutrient density packed into every hundred grams of asparagus translates into multiple health benefits:

• Aids Digestive Health:The fiber content promotes smooth digestion, prevents constipation, and supports gut microbiota diversity.
• Sustains Bone Strength:The high vitamin K level helps maintain bone density by regulating calcium binding proteins critical for skeletal integrity.
• Lowers Inflammation:The antioxidants quercetin and glutathione reduce inflammation markers linked with chronic diseases like arthritis or cardiovascular conditions.
• Pregnancy Support:The folate content assists fetal development by reducing risks of neural tube defects during early pregnancy stages.
• Keeps Blood Pressure Balanced:The potassium helps counteract sodium’s effect on blood vessels promoting healthy vascular function.

Asparagus also acts as a natural diuretic due to its asparagine amino acid content which helps flush excess salt from kidneys reducing bloating or fluid retention issues.

Frequently Asked Questions

What is the calorie content in Asparagus Nutritional Value Per 100G?

Asparagus contains approximately 20 calories per 100 grams, making it a low-calorie vegetable. This makes it an excellent choice for those aiming to manage their energy intake without sacrificing essential nutrients.

How much protein is found in Asparagus Nutritional Value Per 100G?

Each 100 grams of asparagus provides about 2.2 grams of protein. This relatively high protein content for a vegetable helps support muscle repair and growth, contributing to a balanced diet.

Which vitamins are most abundant in Asparagus Nutritional Value Per 100G?

Asparagus is rich in vitamin K and folate, with around 41.6 micrograms of vitamin K and 52 micrograms of folate per 100 grams. It also contains vitamin C and vitamin A, which support immune function and antioxidant defense.

What role does dietary fiber play in Asparagus Nutritional Value Per 100G?

With about 2.1 grams of dietary fiber per 100 grams, asparagus promotes digestive health by aiding bowel regularity and feeding beneficial gut bacteria. This fiber content contributes to overall gut wellness.

Is the fat content significant in Asparagus Nutritional Value Per 100G?

The fat content in asparagus is minimal, less than 0.2 grams per 100 grams. This makes asparagus virtually fat-free and suitable for low-fat diets while still providing essential vitamins and minerals.