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Asparagus

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

About

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.

asparagus

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.

asparagus

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.

asparagus

Nutrition

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.

recipeland.com/nutrition

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