How healthy is asparagus?
Is asparagus healthy? Yes, for most people. Asparagus scores 96/100 on the HowHealthyIs Score: 100 g provides 20 kcal, 2.1 mg iron and 1.1 mg vitamin E. Asparagus is a good source of folate and vitamin K for very few calories. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Asparagus ranks higher than 96% of them.
Counts in favor (% daily value per 100 kcal)
- Iron59%
- Vitamin E38%
- Fiber38%
- Vitamin C31%
- Protein22%
- Potassium21%
- Vitamin A21%
- Magnesium17%
- Calcium9%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 256 minus 1 = 255. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in asparagus?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 20 kcal | 16 kcal | |
| Protein | 2.2 g | 1.8 g | 4% |
| Carbohydrates | 3.9 g | 3.1 g | 1% |
| Fiber | 2.1 g | 1.7 g | 6% |
| Sugars | 1.9 g | 1.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | <0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 38 µg | 30 µg | 3% |
| Vitamin C | 5.6 mg | 4.5 mg | 5% |
| Vitamin E | 1.1 mg | 0.9 mg | 6% |
| Minerals | |||
| Calcium | 24 mg | 19 mg | 1% |
| Iron | 2.1 mg | 1.7 mg | 10% |
| Potassium | 202 mg | 162 mg | 3% |
| Magnesium | 14 mg | 11 mg | 3% |
| Sodium | 2 mg | 1.6 mg | 0% |
Source: USDA FoodData Central, "Asparagus, raw" (FDC 168389). Values rounded.
Why is asparagus good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Grilled or roasted sides
- Omelets and pasta
What should you watch out for?
- It can make urine smell distinctive; this is harmless.
Similar foods
Asparagus is already one of the most nutrient-dense vegetables we cover.