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October 12, 2020
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Asparagus
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Asparagus
The World's
Healthiest Foods
At WHFoods, we have always
Healthy Eating
emphasized the importance of minimal
and exact cooking times, especially for Food of the Week
vegetables. For example, we like to Healthy Eating in 3
reduce our recommended Healthy Sauté Easy Steps
100 World's
time for asparagus from 5 minutes to 3
Healthiest Foods
minutes if the spears are on the thinner Plant-Based Way of
side. In a recent food science study, Eating
researchers reached this exact same Organic Foods
conclusion about the sensitivity of
Healthy Cooking
asparagus to cooking. The researchers
examined the effect of water blanching Recipe of the Week
(brief submersion in boiling water) on Nutrient-Rich
Cooking
asparagus quality using varying
300 Recipes
experimental lengths of time between 50 Cooking with
seconds and 6 minutes. They also George
examined the impact on four different Why I Don't Cook
with EVOO
sections of the asparagus spears: the bud
(or tip), the upper portion (just below the Nutrients from Food
bud), the middle section of the spear, and
the butt (or bottom of the spear). The Nutrient of the Week
Essential Nutrients
study results showed that a minute
difference in blanching time could have a Website Articles
significant impact on the asparagus, and
that the tips were significantly more WHFoods Rating
System
sensitive to the blanching process than
Food Sensitivities
the lower and thicker portions of the Digestion
spears. We view these study results as
highly consistent with our Community
recommendation at WHFoods to change Who we are
What's New
our already brief Healthy Sauté time to an
Getting Started
even shorter interval in the case of thin Contact Us
asparagus spears. Free Weekly
Recent research has underscored the Newsletter
Make a Tax
value of careful storage of fresh Deductible Donation
asparagus. The key scientific finding here
involves respiration rate. Like all Privacy Policy and Visitor
Agreement
vegetables, asparagus doesn't instantly
"die" when it is picked, but instead, References
continues to engage in metabolic activity.
For education only,
This metabolic activity includes intake of consult a healthcare
practitioner for any
oxygen, the breaking down of starches health problems.
and sugars, and the releasing of carbon
dioxide. The speed at which these
processes occur is typically referred to as
"respiration rate." Compared to most other
vegetables, asparagus has a very high
respiration rate. At 105 milligrams of
carbon dioxide release per 6 minutes per
100 grams of food (at a refrigerator
temperature of 41°F/5°C), this rate is
about five times greater than the rate for
onions and potatoes (stored at a room
temperature of 68°F/20°C), and about
three times greater than the rate for leaf
lettuce and ripe avocado (stored at a
refrigerator temperature of 41°F/5°C) .
Asparagus' very high respiration rate
makes it more perishable than its fellow
vegetables, and also much more likely to
lose water, wrinkle, and harden. By
wrapping the ends of the asparagus in a
damp paper or cloth towel, you can help
offset asparagus' very high respiration
rate during refrigerator storage. Along with
this helpful step, we recommend that you
consume asparagus within approximately
48 hours of purchase.
Quercetin is one of the best-researched
flavonoids in nutrition, and its intake has
been linked to reduced risk of numerous
cardiovascular diseases as well as other
chronic health problems. At WHFoods, we
have some outstanding vegetable sources
of quercetin, headed up by onions. But
not as familiar to many people is the role
that asparagus plays as an outstanding
source of this flavonoid. In a recent study
of more than 500 residents near
 Hokkaido, Japan, asparagus turned out to
be the most important dietary source of
quercetin (following onions). In fact, while
41% of all dietary quercetin came from
onions, 29% came from asparagus (which
was well ahead of green tea, which came
in third place at 8%). It's worth noting here
that 20 different quercetin-containing
foods were included in the study.
A unique group of phytonutrients called
steroidal saponins has long been of
special interest in asparagus. Because
these saponins contain a steroid (fat-
soluble) component and a sugar (water-
soluble) component, they can have
unique impacts throughout the body,
including in the function of cell
membranes and numerous aspects of
immune response. Originally, the
saponins in asparagus were of interest to
food scientists because of their
relationship to the bitter taste of this raw
vegetable. (Reflecting the most recent
research, it is the monodesmocidic
saponins that are most closely linked to
this bitterness.) However, scientists soon
discovered that numerous saponins in
asparagus—including asparanin A—have
the ability to alter immune-system
signaling processes as well as the
development of certain cancer-related
processes. Research in this area is
largely still limited to studies on mice and
rats, but the ability of asparagus extracts
to inhibit the production of certain
inflammation system signaling molecules
(cytokines) including IL-6 (interleukin-6)
and TNF (tumor necrosis factor) is helping
to explain how asparagus extracts might
be able to help reduce excessive
inflammatory processes. Similarly, the
ability of asparagus extracts to stimulate
the activity of IL-12 (another cytokine
molecule that helps certain white blood
cells—called CD4+ T cells—differentiate
into Th1 or T helper cells) may help
explain some of the immunosupportive
properties of this vegetable.

WHFoods Recommendations
Our outstanding level of green vegetable intake
at WHFoods is 8 servings of green vegetables
per day. A variety of days in our World's
Healthiest Foods Meal Plan provide this
outstanding amount, without compromising the
delicious balance of textures and flavors in our
World' Healthiest Foods Meal Plan Recipes.
The many different types of green vegetables
available to provide you with exceptional
nourishment are nothing short of astonishing!
Not only can you choose from dark green leafy
vegetables from the cruciferous group (for
example, mustard greens, turnip greens, kale,
or collards), but you can also choose from the
leguminous vegetable group (like green beans
or green peas), the squash/gourd group
(including zucchini and cucumber), the
parsley/umbelliferous group (like fennel and
celery), green allium vegetables like leeks,
green lettuces like romaine, and finally, of
course, the asparagus group that includes
asparagus. Rather than relying exclusively on
any one of these green vegetable subgroups,
we recommend that you consider including
green vegetables across all of these subgroups
when putting together your weekly meal plan.

Asparagus, cooked
1.00 cup Calories: 40
(180.00 grams) GI: very low
Nutrient DRI/DV
vitamin K 101%
folate 67%
copper 33%
vitamin B1 24%
selenium 20%
vitamin B2 19%
vitamin E 18%
vitamin C 18%
phosphorus 14%
fiber 13%
manganese 12%
vitamin B3 12%
choline 11%
vitamin A 10%
zinc 10%
protein 9%
iron 9%
potassium 9%
pantothenic acid 8%
vitamin B6 8%
magnesium 6%
calcium 4%

This chart graphically details the %DV that a

serving of Asparagus provides for each of the
nutrients of which it is a good, very good, or
excellent source according to our Food Rating
System. Additional information about the
amount of these nutrients provided by
Asparagus can be found in the Food Rating
System Chart. A link that takes you to the In-
Depth Nutritional Profile for Asparagus,
featuring information over 80 nutrients, can be
found under the Food Rating System Chart.

Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile
References

Health Benefits
Asparagus Has A Nutritional
Uniqueness that is Second to None

A former member of the lily family of plants,

asparagus now has its own plant family named
after it—the Asparagaceae family. This fact
alone should tell you something about the
uniqueness of this vegetable, a uniqueness
that we believe has been fully earned.

Many people might associate this uniqueness

with the unusual urine odor that can often be
so quickly detected when asparagus is
consumed. And while we will provide you with
more information about this unique aspect of
asparagus later in this section, for now let's
focus on the nutritional uniqueness of this food.
Researchers have identified nearly 100
phytonutrient compounds in asparagus, and
you will find some of these spotlight
compounds listed below.

Organic acids
gluconic acid
malic acid
nonanedioic acid
Oxylipins
dihydroxy-octadecanedioic acid
trihydroxy-octadecanedioic acid
hydroxyperoxy-octadecanedioic acid
Saponins
asparanin A
protodioscin
sarsasapogenin
Lignans/Norlignins
secoisolariciresinol
iso-agatharesinoside
Amino Acids
asparagine
Phenolic acids
vanillic acid
caffeic acid
coumaric acid
ferulic acid
Flavonoids
apigenin
noricaritin
isorhamnetin
kaempferol
Other
asparagus acid
rhodioloside D

Of course, not shown in the list above are more

common flavonoids (like quercetin and rutin) as
well as the "conventional" nutrients that we
rank in our WHFoods rating system. For
asparagus, excellent rankings go to 8 nutrients:
vitamin K, folate, copper, vitamin B1, selenium,
vitamin B2, vitamin C, and vitamin E; very good
rankings go to 12 additional nutrients: fiber,
manganese, phosphorus, vitamin B3,
potassium, choline, vitamin A, zinc, iron,
protein, vitamin B6, and pantothenic acid; and
good rankings go to 2 additional nutrients:
magnesium and calcium. In other words, not
only does asparagus contain the unusual list of
phytonutrients presented in the chart above,
but it also ranks as a good, very good, or
excellent source of 22 of the 29 nutrients that
we rank at WHFoods! (This ratio—22 out of 29
—is equal to 76%, meaning that asparagus
can provide you with a concentrated amount of
all but seven nutrients that we analyze on our
website.)

One of the unique phytonutrients in asparagus

listed in the chart above is asparagusic acid.
Asparagusic acid is the compound responsible
for the urine odor that many people associated
with asparagus. In chemical terms,
asparagusic acid (1,2-dithiolane-4-carboxylic
acid) is unusually reactive due to the two sulfur
atoms that are positioned adjacent to each
other in the molecule. Among other things, this
increased reactivity helps asparagusic acid
break down rapidly and its derivatives are what
researchers believe we smell after asparagus
has been consumed. However, it's important to
note that people differ in three basic ways in
terms of asparagus consumption and urine
odor. First, there are differences in digestion
while asparagus is inside our GI tract and
differences in the absorption of asparagusic
acid. Second, there are differences in the way
we metabolize asparagusic acid if it gets
absorbed up into our bloodsteam. And finally,
there are differences in our ability to detect the
presence of asparagusic acid derivatives.
These factors can combine in such a way as to
produce some unusual results. For example,
one person might end up with significant
amounts of asparagusic acid derivatives in his
or her urine, but be unable to detect the odor,
even when another person can!

There is one further important point that we

would like to make about the urine odor of
asparagus and asparagusic acid. This
molecule has as its core component a sulfur-
containing structure called 1,2-dithiolane. We
have included asparagusic acid as a key
nutrient in asparagus and we have placed this
content about asparagus odor within our
Health Benefits section because 1,2-dithiolane
is a key structure for the formation of a key
sulfur-containing organic acid and antioxidant
called alpha-lipoic acid. In fact, it is the
presence of 1,2-dithiolane that allows alpha-
lipoic acid to participate as a cofactor in the
enzyme activities of pyruvate dehydrogenase
and alpha-ketoglutarate dehydrogenase. Both
of these enzymes and their activities help
provide a critical doorway into the pathways of
aerobic metabolism, which requires special
antioxidant protection. While researchers do
not yet have a complete picture of asparagusic
acid in terms of its antioxdant function, the
presence of 1,2-dithiolane in its structure
suggests that this function will be involved in a
major way.

Anti-Inflammatory and Antioxidant

Benefits of Asparagus

It's not surprising to see asparagus being

heralded as an anti-inflammatory food because
it provides a truly unique combination of anti-
inflammatory nutrients. Among these anti-
inflammatory nutrients are asparagus
saponins, including asparanin A,
sarsasapogenin, protodioscin, and diosgenin.
One of these saponins (sarsasapogenin) has
undergone some preliminary study related to
amyotrophic lateral sclerosis (ALS), also
known as "Lou Gehrig's Disease." Though this
study has not been terribly successful, it
speaks to the potency of this phytonutrient that
researchers showed such a keen interest. In
this anti-inflammatory context, it is worth noting
that recent research on the shatavarins in
asparagus (shatavarin I, II, III, and IV) has
revealed another group of saponins that
influence inflammation through cytokine
messaging. These asparagus saponins are
able to inhibit production of cytokines IL-6
(interleukin-6) and TNF (tumor necrosis factor)
and in this way help reduce excessive
inflammatory processes.

In the antioxidant category of health benefits

provided by asparagus we would place
glutathione (GSH) and rutin at the top of the
list. GSH is one of the body's premiere
antioxidant molecules, which consists of three
amino acids—glutamic acid, cysteine, and
glycine—linked together; GSH is known as a
tripeptide because it composed of three amino
acids. GSH is so important as an antioxidant
that its depletion within our cells is sometimes
used to measure overall oxidative stress. GSH
also plays a critical role in phase 2 of our
body's detoxification processes. Most of the
profiled foods that we include on our website
do not contain freely available, preformed GSH
—but asparagus is one of the foods that does.

Asparagus is also rich in one particular

antioxidant flavonoid called rutin. Many of our
WHFoods contain rutin—just not in the same
amount as provided by asparagus. (Buckwheat
would be an exception here as it is actually
higher in this flavonoid.) Rutin has been
especially interesting to researchers because
of the special role it may play in Maillard
reactions. In the kitchen, Maillard reactions are
familiar to us as the browning reactions that
take place when the sugars in food react with
amino acids. (The browning of bread when
toasted is a good example here.) When rutin is
present during the Maillard reaction process, it
may become involved with the Maillard
reaction products in such a way as to increase
free radical scavenging and to lower risk of
oxidative stress.

The overall antioxidant capacity of asparagus

has recently been measured by researchers in
Brazil. These researchers analyzed 23
commonly eaten vegetables in Brazil (including
asparagus). Their overall results showed
turmeric, watercress, lettuces, and broccoli to
provide the greatest overall antioxidant
capacity. However, in some of the vegetables
testing, asparagus came out in the top 10
among all 23 vegetables for overall antioxidant
capacity. This finding is not surprising, given
the many conventional and unconventional
antioxidants present in asparagus. It's worth
remembering here that asparagus ranks as an
excellent source of both vitamin E and vitamin
C—two spotlight antioxidants—as well as the
mineral selenium, which plays a key role in the
function of glutathione peroxidase (one of the
most-studied antioxidant enzymes in the body).

The polysaccharides in asparagus are also

important to include in this section on
antioxidant and anti-inflammatory health
benefits. Polysaccharides are a very common
type of complex carbohydrates, and you will
sometimes hear them being referred to simply
as "starches." Most of the polysaccharides
analyzed in asparagus to date involve the
inulins and heteroxylans. These two large
families of polysaccharides are not as common
in foods, especially in concentrated amounts.
In animal studies, the polysaccharides in
asparagus have been shown to have both
antioxidant and antitumor properties. With
respect to the inulins, it is also worth noting
here that while asparagus is not quite as rich in
these polysaccharides as chicory root or
Jerusalem artichoke, they are still a quite
concentrated source.

Other Health Benefits of Asparagus

There is a considerable amount of animal

research (involving almost exclusively rats and
mice) involving asparagus extracts and the
development of three types of chronic disease:
cancer prevention, type 2 diabetes, and high
blood pressure. With regard to cancer
prevention, most of the research has focused
on the antioxidant and anti-inflammatory
properties of asparagus extracts, even though
some of the compounds in these extracts have
been found to have direct antitumor properties
in cell cultures. In the area of type 2 diabetes,
the focus has been on better overall
functioning of the beta cells of the pancreas
that produce insulin—typically leading to better
insulin secretion and better regulation of blood
sugar. In the area of high blood pressure, one
particular compound in the asparagus extracts
—called 2'-dihydroxynicotianamine—has been
shown to inhibit the function of an enzyme
called angiotensin-converting enzyme (ACE).
Because ACE activity results in a constricting
of our blood vessels (including our arterial
blood vessels), inhibition of ACE can help
prevent this constriction. By preventing blood
vessel constriction, the blood vessels keep a
wider diameter and there is less pressure on
our blood.

We would emphasize that the vast majority of

studies that we have seen in all three of these
areas involve rats and mice provided with
asparagus extracts rather than humans
enjoying asparagus in their meal plans.
Hopefully, future researchers will look at these
same types of events in large-scale studies on
human participants who include differing
amounts of asparagus in their diets.

Description
A former member of the lily (Lilaceae) family,
asparagus has fairly recently been assigned a
unique family of plants bears its name—the
Asparagaceae family. Many plants in this
family are non-edible—and in fact, so are many
varieties of asparagus itself. However, there
are some very welcomed exceptions here and
one of these exceptions is what we simply
called "garden asparagus" (Asparagus
officinalis).

When you find asparagus in the grocery, what

you are looking at are the spears (also called
"stalks" or "shoots") of the plant. These spears
are produced by the crown of the plant, which
is a consolidated uppermost portion of the
roots. When asparagus is grown commercially,
it is often the crowns that are planted.

At the tip of the asparagus spears you will

notice a petal-shaped head. The asparagus
tips are actually buds, and if the spears are left
unharvested on the plant, these buds will open
into a delicate and extensive fern-like structure.
This fern-like structure is what allows the
asparagus plants to capture sunlight, and store
up enough carbohydrates in the crown to
generate healthy new shoots. This fascinating
growth cycle of asparagus has to be managed
by asparagus farmers in such a way that the
result is a multitude of delicious asparagus
spears for us to enjoy.

The color naming of asparagus can be

confusing. The asparagus that we typically find
in the grocery store is green because the
shoots of the plant have grown upward from
the soil and into the sunlight, and they have
used their chlorophyll pigments to gather
energy from the sun. Most any of these green
asparagus varieties can be transformed into
white asparagus if the soil around the
asparagus plants is gathered up into a mound
that surrounds the growing shoots. The mound
of soil surrounding the shoots will block the
shoots from the sunlight and alter metabolic
activities associated with the green chlorophyll
pigments. So to a certain extent, "green
asparagus" is a term that refers to the way in
which the asparagus plants have been grown,
with plenty of sunlight available for the growing
shoots. And in just the same way, "white
asparagus" is a term that refers to the way
asparagus plants have been grown using
mounds of soil to shield the growing shoots
from the sun. However, over time, growers
have developed specific varieties of
asparagus, some of which thrive with their
shoots in the sun and others that thrive with
their shoots surrounded by soil. So it is
possible to purchase asparagus seeds for
green asparagus and for white asparagus as
well, even though most of the green asparagus
seeds could be grown to produce white
asparagus if the soil mound technique was
used.

In addition to green and white versions of

asparagus are purple versions. These purple
varieties have increased in popularity among
some consumers of asparagus and you are
likely to be seeing more of them in
supermarkets. Anthocyanin pigments are
responsible for the rich purple shades in these
asparagus varieties (and anthocyanins
themselves belong to the larger family of
phytonutrients called flavonoids).

Popular varieties of green asparagus include

Jersey Giant, Jersey Knight, and Mary
Washington. Popular varieties of purple
asparagus include Purple Passion, Sweet
Purple, and Pacific Purple.

Before closing this Description section, it is

important to note that wild asparagus (whose
scientific genus/species is Asparagus
racemosus), is a different species of asparagus
than the asparagus (Asparagus officinalis) that
you will find in the supermarket. Wild
asparagus has a long history of use in plant
medicines, including Ayurvedic medicine,
which was originally developed in India over
5,000 years ago. In fact, a name often used for
wild asparagus—Shatavari—comes from the
Sanskit words "shat"—which is related to the
"cent-" that we use in "century" to refer to the
number 100—and "vari"—which is related to
streams and the flow of water. In other words,
this name for wild asparagus was chosen in a
way that suggests "one hundred streams"—
perhaps referring to the many different ways in
which Shatavari could be used as a medicinal
plant. Today, one active area of interest in wild
asparagus involves the steroidal saponins
found in this particular species of asparagus,
appropriately named "shatavarins."

History
Asparagus (including all its different species) is
native to Africa, Asia, and Europe. Over time, it
has also become adapted to and become
naturalized in North America, South America,
Australia and New Zealand. One species of
asparagus, typically referred to as wild
asparagus (Asparagus racemosus), played a
special role in the development of Ayurvedic
medicine in India, beginning over 5,000 years
ago. Asparagus is presently cultivated in all
parts of the world listed above.

At present, China is by far the largest

commercial asparagus-producing country in
the world with about 7 million metric tons of
total production. Peru and Mexico are second
and third in terms of global asparagus
production, each with production in the range
of 175,000-400,000 metric tons. Although U.S.
per capita consumption of asparagus has
somewhat increased in the last decade,
planted acreage in the U.S. has actually
decreased, with additional supplies coming
from Peru and Mexico, along with several other
countries in Central and South America.

While California remains the largest

asparagus-producing state within the United
States (followed by Washington and Michigan),
the total amount of California acreage planted
with asparagus has decreased significantly
over the past decade. This is in part related to
issues involving the unique growth cycle of this
plant and the non-guaranteed available of
water needed for crop growth.

How to Select and

Store
As noted above, in the store you will generally
find asparagus that is green, white or has
purple hues. Generally, you'll most likely to find
white asparagus in canned form, although you
can also find it fresh in some select gourmet
shops; it is usually more expensive than the
green variety.

Asparagus stalks should be rounded, and

neither fat nor twisted. Look for firm, thin stems
with closed tips (the tips of the green and
purple varieties should be deeply colored). The
cut ends should not be too woody, although a
little woodiness at the base prevents the stalk
from drying out. Once trimmed and cooked,
asparagus loses about half its total weight. Use
asparagus within a day or two after purchasing
for best flavor and texture.

At WHFoods, we encourage the purchase of

certified organically grown foods, and
asparagus is no exception. Repeated research
studies on organic foods as a group show that
your likelihood of exposure to contaminants
such as pesticides and heavy metals can be
greatly reduced through the purchased of
certified organic foods, including asparagus. In
many cases, you may be able to find a local
organic grower who sells asparagus but has
not applied for formal organic certification
either through the U.S. Department of
Agriculture (USDA) or through a state agency.
(Examples of states offering state-certified
organic foods include California, New York,
Oregon, Vermont, and Washington.) However,
if you are shopping in a large supermarket,
your most reliable source of organically grown
asparagus is very likely to be asparagus that
display the USDA organic logo.
Store in the refrigerator with the ends wrapped
in a damp paper towel.

Tips for Preparing and

Cooking
Tips for Preparing Asparagus

Thin asparagus does not require peeling.

Asparagus with thick stems should be peeled
because the stems are usually tough and
stringy. Remove the tough outer skin of the
bottom portion of the stem (not the tips) with a
vegetable peeler. Wash asparagus under cold
water to remove any sand or soil residues. It is
best to cook asparagus whole.

The Nutrient-Rich Way of Cooking

Asparagus

Of all of the cooking methods we tried when

cooking asparagus, our favorite is Healthy
Sauté. Healthy Sauté—similar to Quick
Steaming and Quick Boiling, our other
recommended cooking methods—follows three
basic cooking guidelines that are generally
associated in food science research with
improved nutrient retention. These three
guidelines are: (1) minimal necessary heat
exposure; (2) minimal necessary cooking
duration; (3) minimal necessary food surface
contact with cooking liquid.

To Healthy Sauté asparagus, heat 5 TBS of

broth (vegetable or chicken) or water in a
stainless steel skillet. Once bubbles begin to
form add whole asparagus, cover, and Healthy
Sauté for 5 minutes. Transfer to a bowl and
toss with our Mediterranean Dressing. (See our
5-Minute Healthy Sautéed Asparagus recipe
for details on how to prepare this dish.)

If you want to cut asparagus into small pieces,

it is best to cut them after they are cooked.
Asparagus can be served hot or cold.

How to Enjoy
A Few Quick Serving Ideas

Add cold asparagus to your favorite salad.

Toss freshly cooked pasta with
asparagus, olive oil and your favorite
pasta spices. We especially enjoy thyme,
tarragon and rosemary.
Chopped asparagus make a flavorful and
colorful addition to omelets.
Healthy saute asparagus with garlic,
shiitake mushrooms and tofu or chicken
for a complete meal.

WHFoods Recipes That Feature

Asparagus

Garlic Shrimp Salad

Mediterranean Pasta Salad
Steamed Salmon and Asparagus with
Mustard Dill Sauce
Stir-Fried Seafood with Asparagus
15-Minute Healthy Sauteed Chicken &
Asparagus
15-Minute Healthy Sauteed Asparagus
and Tofu
Miso Stir-Fry
Primavera Verde
5-Minute Healthy Sauteed Asparagus
Warm Asparagus Salad

If you'd like even more recipes and ways to

prepare asparagus the Nutrient-Rich Way, you
may want to explore The World's Healthiest
Foods book.

Individual Concerns
Contrary to popular belief, persons who
experience a strong odor coming from their
urine after eating asparagus are not in any
danger from eating this vegetable. In fact, the
key substance that is involved with the urine
odor produced by asparagus is an antioxidant
nutrient that can provide us with health
benefits. The nutrient is asparagusic acid
(which also goes by the chemical name 1,2-
dithiolane-4-carboxylic acid). Because we
consider the asparagusic acid in asparagus to
be a provider of health benefits, we've provided
you with much more detailed information about
the urine odor from asparagus in our Health
Benefits section of this profile. You will find this
information toward the end of the first
subsection within Health Benefits, which goes
by the header, "Asparagus Has a Nutritional
Uniqueness that is Second to None."

Nutritional Profile
Asparagus contains a unique array of
phytonutrients. Like chicory root and Jerusalem
artichoke, it is an important source of the
digestive support nutrient, inulin. Its anti-
inflammatory saponins include asparanin A,
sarsasapogenin, protodioscin, and diosgenin,.
Flavonoids in asparagus include quercetin,
rutin, kaempferol, and isorhamnetin. In the
case of purple asparagus, anthocyanins are
also among asparagus' unique phytonutrients.
You will also find unique lignans, norlignans,
oxylipins, and phenolic aids in this vegetable.
Asparagus is an excellent source of vitamin K,
folate, copper, selenium, vitamin B1, vitamin
B2, vitamin C, and vitamin E. It is a very good
source of dietary fiber, manganese,
phosphorus, vitamin B3, potassium, choline,
vitamin A, zinc, iron, protein, vitamin B6, and
pantothenic acid. Additionally, it is a good
source of magnesium and calcium.

Introduction to Food
Rating System Chart
In order to better help you identify foods that
feature a high concentration of nutrients for the
calories they contain, we created a Food
Rating System. This system allows us to
highlight the foods that are especially rich in
particular nutrients. The following chart shows
the nutrients for which this food is either an
excellent, very good, or good source (below
the chart you will find a table that explains
these qualifications). If a nutrient is not listed in
the chart, it does not necessarily mean that the
food doesn't contain it. It simply means that the
nutrient is not provided in a sufficient amount
or concentration to meet our rating criteria. (To
view this food's in-depth nutritional profile that
includes values for dozens of nutrients - not
just the ones rated as excellent, very good, or
good - please use the link below the chart.) To
read this chart accurately, you'll need to glance
up in the top left corner where you will find the
name of the food and the serving size we used
to calculate the food's nutrient composition.
This serving size will tell you how much of the
food you need to eat to obtain the amount of
nutrients found in the chart. Now, returning to
the chart itself, you can look next to the nutrient
name in order to find the nutrient amount it
offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we
calculated for this food and nutrient, and the
rating we established in our rating system. For
most of our nutrient ratings, we adopted the
government standards for food labeling that
are found in the U.S. Food and Drug
Administration's "Reference Values for Nutrition
Labeling." Read more background information
and details of our rating system.

Asparagus, cooked
1.00 cup Calories: 40
180.00 grams GI: very low
World's
Healthiest
DRI/DV Nutrient Foods
Nutrient Amount (%) Density Rating
91.08
vitamin K 101 46.0 excellent
mcg
268.20
folate 67 30.5 excellent
mcg
copper 0.30 mg 33 15.2 excellent
vitamin B1 0.29 mg 24 11.0 excellent
10.98
selenium 20 9.1 excellent
mcg
vitamin B2 0.25 mg 19 8.7 excellent
13.86
vitamin C 18 8.4 excellent
mg
vitamin E 2.70 mg 18 8.2 excellent
(ATE)
97.20
phosphorus 14 6.3 very good
mg
fiber 3.60 g 13 5.8 very good
vitamin B3 1.95 mg 12 5.5 very good
manganese 0.28 mg 12 5.5 very good
46.98
choline 11 5.0 very good
mg
90.54
vitamin A mcg 10 4.6 very good
RAE
zinc 1.08 mg 10 4.5 very good
iron 1.64 mg 9 4.1 very good
protein 4.32 g 9 3.9 very good
403.20
potassium 9 3.9 very good
mg
vitamin B6 0.14 mg 8 3.7 very good
pantothenic
0.40 mg 8 3.6 very good
acid
25.20
magnesium 6 2.7 good
mg
41.40
calcium 4 1.9 good
mg
World's
Healthiest
Foods
Rating Rule
DRI/DV>=75% OR
excellent
Density>=7.6 AND DRI/DV>=10%
DRI/DV>=50% OR
very good
Density>=3.4 AND DRI/DV>=5%
DRI/DV>=25% OR
good
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional
Profile
In addition to the nutrients highlighted in our
ratings chart, here is an in-depth nutritional
profile for Asparagus. This profile includes
information on a full array of nutrients,
including carbohydrates, sugar, soluble and
insoluble fiber, sodium, vitamins, minerals, fatty
acids, amino acids and more.

Asparagus, cooked
(Note: "--" indicates data unavailable)
1.00 cup
GI: very low
(180.00 g)
BASIC MACRONUTRIENTS AND CALORIES
DRI/DV
nutrient amount
(%)
Protein 4.32 g 9
Carbohydrates 7.40 g 3
Fat - total 0.40 g 1
Dietary Fiber 3.60 g 13
Calories 39.60 2
MACRONUTRIENT AND CALORIE DETAIL
DRI/DV
nutrient amount
(%)
Carbohydrate:
Starch -- g
Total Sugars 2.34 g
Monosaccharides 2.18 g
Fructose 1.42 g
Glucose 0.76 g
Galactose 0.00 g
Disaccharides 0.14 g
Lactose 0.00 g
Maltose 0.00 g
Sucrose 0.14 g
Soluble Fiber 0.58 g
Insoluble Fiber 3.02 g
Other Carbohydrates 1.46 g
Fat:
Monounsaturated Fat 0.00 g
Polyunsaturated Fat 0.19 g
 Saturated Fat 0.09 g
Trans Fat 0.00 g
Calories from Fat 3.56
Calories from Saturated
0.78
Fat
Calories from Trans Fat 0.00
Cholesterol 0.00 mg
166.73
Water
g
MICRONUTRIENTS
DRI/DV
nutrient amount
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.29 mg 24
Vitamin B2 0.25 mg 19
Vitamin B3 1.95 mg 12
Vitamin B3
(Niacin 2.82 mg
Equivalents)
Vitamin B6 0.14 mg 8
0.00
Vitamin B12 0
mcg
0.72
Biotin 2
mcg
46.98
Choline 11
mg
268.20
Folate 67
mcg
268.20
Folate (DFE)
mcg
268.20
Folate (food)
mcg
Pantothenic
0.40 mg 8
Acid
13.86
Vitamin C 18
mg
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A
1810.80
International
IU
Units (IU)
Vitamin A
mcg Retinol 90.54
Activity mcg 10
Equivalents (RAE)
(RAE)
Vitamin A
181.08
mcg Retinol
mcg
Equivalents
(RE)
(RE)
Retinol mcg
0.00
Retinol
mcg
Equivalents
(RE)
(RE)
Carotenoid
181.08
mcg Retinol
mcg
Equivalents
(RE)
(RE)
Alpha- 0.00
Carotene mcg
Beta- 1087.20
Carotene mcg
Beta-
1087.20
Carotene
mcg
Equivalents
0.00
Cryptoxanthin
mcg
Lutein and 1387.80
Zeaxanthin mcg
54.00
Lycopene
mcg
Vitamin D
Vitamin D
International 0.00 IU 0
Units (IU)
Vitamin D 0.00
mcg mcg
Vitamin E
Vitamin E mg
Alpha- 2.70 mg
 Tocopherol (ATE) 18
Equivalents
(ATE)
Vitamin E
International 4.02 IU
Units (IU)
Vitamin E mg 2.70 mg
91.08
Vitamin K 101
mcg
Minerals
DRI/DV
nutrient amount
(%)
154.01
Boron
mcg
41.40
Calcium 4
mg
198.00
Chloride
mg
Chromium -- mcg --
Copper 0.30 mg 33
Fluoride 0.04 mg 1
Iodine -- mcg --
Iron 1.64 mg 9
25.20
Magnesium 6
mg
Manganese 0.28 mg 12
Molybdenum -- mcg --
97.20
Phosphorus 14
mg
403.20
Potassium 9
mg
10.98
Selenium 20
mcg
25.20
Sodium 2
mg
Zinc 1.08 mg 10
INDIVIDUAL FATTY ACIDS
DRI/DV
nutrient amount
(%)
Omega-3 Fatty Acids 0.05 g 2
Omega-6 Fatty Acids 0.14 g
Monounsaturated Fats
14:1 Myristoleic -- g
15:1 Pentadecenoic -- g
16:1 Palmitol -- g
17:1 Heptadecenoic -- g
18:1 Oleic -- g
20:1 Eicosenoic -- g
22:1 Erucic -- g
24:1 Nervonic -- g
Polyunsaturated Fatty Acids
18:2 Linoleic 0.14 g
18:2 Conjugated
-- g
Linoleic (CLA)
18:3 Linolenic 0.05 g
18:4 Stearidonic 0.00 g
20:3 Eicosatrienoic 0.00 g
20:4 Arachidonic 0.00 g
20:5
Eicosapentaenoic 0.00 g
(EPA)
22:5
Docosapentaenoic 0.00 g
(DPA)
22:6
Docosahexaenoic 0.00 g
(DHA)
Saturated Fatty Acids
4:0 Butyric 0.00 g
6:0 Caproic 0.00 g
8:0 Caprylic 0.00 g
10:0 Capric 0.00 g
12:0 Lauric 0.00 g
14:0 Myristic 0.00 g
15:0 Pentadecanoic 0.00 g
16:0 Palmitic 0.09 g
17:0 Margaric 0.00 g
 18:0 Stearic 0.00 g
20:0 Arachidic 0.00 g
22:0 Behenate 0.00 g
24:0 Lignoceric 0.00 g
INDIVIDUAL AMINO ACIDS
DRI/DV
nutrient amount
(%)
Alanine 0.22 g
Arginine 0.18 g
Aspartic Acid 1.00 g
Cysteine 0.06 g
Glutamic Acid 0.46 g
Glycine 0.18 g
Histidine 0.10 g
Isoleucine 0.15 g
Leucine 0.25 g
Lysine 0.20 g
Methionine 0.06 g
Phenylalanine 0.15 g
Proline 0.14 g
Serine 0.21 g
Threonine 0.17 g
Tryptophan 0.05 g
Tyrosine 0.10 g
Valine 0.22 g
OTHER COMPONENTS
DRI/DV
nutrient amount
(%)
Ash 1.13 g
Organic Acids (Total) -- g
Acetic Acid -- g
Citric Acid -- g
Lactic Acid -- g
Malic Acid -- g
Taurine -- g
Sugar Alcohols (Total) -- g
 Glycerol -- g
Inositol -- g
Mannitol -- g
Sorbitol -- g
Xylitol -- g
Artificial Sweeteners
-- mg
(Total)
Aspartame -- mg
Saccharin -- mg
Alcohol 0.00 g
Caffeine 0.00 mg

Note:
The nutrient profiles provided in this website are
derived from The Food Processor, Version 10.12.0,
ESHA Research, Salem, Oregon, USA. Among the
50,000+ food items in the master database and
163 nutritional components per item, specific
nutrient values were frequently missing from any
particular food item. We chose the designation "--"
to represent those nutrients for which no value was
included in this version of the database.

References
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