Asparagus (Raw) – Nutritional Information & Benefits
Asparagus, a versatile and nutrient-rich vegetable, is known for its mild flavor and delicate texture. Raw asparagus is packed with essential vitamins and minerals, making it a healthy addition to a variety of dishes, from salads to stir-fries. This vegetable offers an array of health benefits, from promoting digestion to supporting heart health. Below, you’ll find a detailed breakdown of its nutritional content:
Nutritional Breakdown for Raw Asparagus (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 20 kcal |
| Protein | 2.2 g |
| Fat | 0.12 g |
| Saturated Fat | 0.04 g |
| Carbohydrates | 3.88 g |
| Fiber | 2.1 g |
| Sugar | 1.88 g |
| Calcium | 24 mg |
| Iron | 2.14 mg |
| Magnesium | 14 mg |
| Phosphorus | 52 mg |
| Potassium | 202 mg |
| Sodium | 2 mg |
| Zinc | 0.54 mg |
| Copper | 0.189 mcg |
| Manganese | 0.158 mg |
| Selenium | 2.3 mcg |
| Vitamin C | 5.6 mg |
| Thiamin (B1) | 0.143 mg |
| Riboflavin (B2) | 0.141 mg |
| Niacin (B3) | 0.978 mg |
| Vitamin B6 | 0.091 mg |
| Folate | 52 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 38 mcg |
| Vitamin E | 1.13 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Asparagus is naturally free from common allergens such as gluten, dairy, nuts, and soy. It is a safe and healthy vegetable for those with food allergies or sensitivities, provided it is not cross-contaminated during preparation or cooking. Always ensure that fresh produce is washed thoroughly to reduce the risk of allergens and contaminants.
Dietary Preferences
- Vegetarian: Asparagus is entirely plant-based, making it suitable for vegetarians and vegans.
- Low-calorie: With only 20 kcal per 100g, asparagus is an excellent choice for those looking to maintain or lose weight while still getting essential nutrients.
- Gluten-free: Naturally gluten-free, making it an ideal option for those with celiac disease or gluten sensitivity.
- Low-fat: Asparagus is very low in fat, contributing to a heart-healthy diet.
- Rich in Fiber: A great source of dietary fiber, aiding in digestion and supporting overall gut health.
Health Benefits of Asparagus
- Rich in Antioxidants: Asparagus contains antioxidants like vitamin C, vitamin E, and selenium, which help fight oxidative stress and reduce inflammation in the body.
- Supports Digestive Health: The high fiber content in asparagus helps promote healthy digestion and can alleviate constipation.
- Promotes Bone Health: With its significant levels of vitamin K, calcium, and phosphorus, asparagus plays a role in maintaining strong bones.
- Boosts Heart Health: Asparagus provides a good amount of potassium, which is essential for regulating blood pressure and maintaining a healthy heart.
- Helps Detoxify the Body: Asparagus has natural diuretic properties, helping the body rid itself of excess fluid and toxins, which can support kidney function and overall detoxification.
- Promotes Skin Health: The antioxidants and vitamins, such as vitamin E and vitamin C, help in skin repair and may slow the aging process.
Cooking Tips
- Lightly Cooked or Raw: For maximum nutritional benefit, enjoy asparagus raw or lightly cooked to preserve its vitamins and minerals.
- Blanching: Blanching asparagus is a quick method of cooking that helps maintain its color and nutritional value. Simply dip it in boiling water for a few minutes, then transfer it to an ice bath.
- Grilling or Roasting: Toss asparagus in olive oil, season with salt and pepper, and grill or roast for a smoky, caramelized flavor.
- Add to Salads: Raw or lightly blanched asparagus adds a fresh, crisp texture to salads. It pairs well with lemon vinaigrettes or creamy dressings.
- Stir-fries and Soups: Asparagus works wonderfully in stir-fries and soups, adding a burst of flavor and texture.
Conclusion
Asparagus is a nutrient-dense, low-calorie vegetable that offers numerous health benefits. Its versatility makes it an ideal addition to a variety of dishes, whether eaten raw, grilled, or sautéed. Rich in antioxidants, fiber, and essential vitamins and minerals, asparagus supports digestive health, boosts the immune system, and contributes to overall well-being. Perfect for those following vegetarian, gluten-free, or low-fat diets, asparagus is a smart choice for anyone looking to improve their diet with a delicious, healthy vegetable.
