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What are asparagus? About the ingredient asparagus. Including 483 recipes with asparagus, nutrition data, photos, and where to find it.


Asparagus is a low-calorie source of folate and potassium. Its stalks are high in antioxidants. "Asparagus provides essential nutrients: six spears contain some 135 micrograms (μg) of folate, almost half the adult RDI (recommended daily intake), 20 milligrams of potassium," notes an article in Reader's Digest.


Research suggests folate is key in taming homocysteine, a substance implicated in heart disease. Folate is also critical for pregnant mothers, since it protects against neural tube defects in babies. Several studies indicate that getting plenty of potassium may reduce the loss of calcium from the body.


Particularly green asparagus is a good source of vitamin C. Vitamin C helps the body produce and maintain collagen, the major structural protein component of the body's connective tissues.



Nutrition Facts

Serving Size 1 cup (134g)
Amount per Serving
Calories 33Calories from Fat 1
 % Daily Value *
Total Fat 0.2g 0%
Saturated Fat 0.1g 0%
Trans Fat ~
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carbohydrate 5.2g 2%
Dietary Fiber 3g 11%
Sugars 2.5
Protein 2.9g
Vitamin A 20% Vitamin C 13%
Calcium 3% Iron 16%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

Where found

Asparagus are usually found in the produce section or aisle of the grocery store or supermarket.

Food group

Asparagus are a member of the Vegetables and Vegetable Products USDA nutritional food group.

How much do asparagus weigh?

measure grams
1 cup 134
1 spear, small (5" long or less) 12
1 spear, medium (5-1/4" to 7" long) 16
1 spear, large (7-1/4" to 8-1/2") 20
1 spear, extra large (8-3/4" to 10" long) 24
1 spear tip (2" long or less) 3

In Chinese:芦笋
British (UK) term: Asparagus
en français:les asperges
en español:el espárragos

Recipes using asparagus

There are 448 recipes that contain this ingredient.

Asian Asparagus and Tofu Stir-Fry
Asparagi Di Campo (Cold Marinated Asparagus)
Asparagus and Bacon Quiche
Asparagus and Canadian Bacon Cheese Omelet
Asparagus and Chicken Pasta
Asparagus and Gruyere Pie
Asparagus and Mint Frittata
Asparagus and Mushroom Strudel
Asparagus and Mushroom Tarts
Asparagus and Roasted Tomatoes with Citrus
Asparagus and Tofu with Indian Spices
Asparagus Basil-Pesto Lasagna

All 448 recipes


See more about asparagus about 13 years ago
Usda nutrition data over 8 years ago

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