Asparagus
Asparagus is a tender spring vegetable with 20 calories per 100g and folate (B9), a key nutrient for cell growth.
Nutrition Facts
Per 100g
% Daily Value based on a 2000 kcal diet
Calories
20 kcal
1% DV
Total Fat
0.1g
0% DV
Total Carbohydrate
3.9g
1% DV
Fiber2.1g
Sugars1.9g
Protein
2.2g
4% DV
Plant Protein2.2g
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 16.0mg | 3% | |
| Vitamin A | 38.0mcg | 4% | |
| Vitamin B1 | 0.1mg | 12% | |
| Vitamin B2 | 0.1mg | 11% | |
| Vitamin B3 | 1.0mg | 6% | |
| Vitamin B5 | 0.3mg | 5% | |
| Vitamin B6 | 0.1mg | 5% | |
| Vitamin B9 | 52.0mcg | 13% | |
| Vitamin C | 5.6mg | 6% | |
| Vitamin E | 1.1mg | 7% | |
| Vitamin K | 41.6mcg | 35% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 24.0mg | 2% | |
| Copper | 189.0mcg | 21% | |
| Iron | 2.1mg | 12% | |
| Magnesium | 14.0mg | 3% | |
| Phosphorus | 52.0mg | 7% | |
| Potassium | 202.0mg | 4% | |
| Selenium | 2.3mcg | 4% | |
| Sodium | 2.0mg | 0% | |
| Zinc | 0.5mg | 5% |
Recipes with Asparagus (15)
Mushroom omelet with asparagus, peas, and boiled potatoes
510 kcal
Cod with quinoa, asparagus, and yogurt-herb sauce
510 kcal
Mushroom omelet with asparagus, potatoes, and side salad
560 kcal
Baked cod with potato, asparagus, and yogurt-dill sauce
430 kcal
Herb-Roasted Salmon with Asparagus and Lemon
395 kcal
Roasted Chicken Breast with Tomato Glaze, Cauliflower Purée, and Spring Vegetables
355 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal
Butter-Poached Lobster Tail with Spring Vegetables and Cream Sauce
426 kcal
Lobster Tail with Asparagus, Potato, Zucchini, and Butter Cream Sauce
456 kcal
Grilled Chicken Breast with Quinoa, Asparagus, Avocado, and Basil Pesto
655 kcal
Grilled Chicken Breast with Quinoa, Asparagus, Basil Pesto, and Lemon
655 kcal
Assorted Vegetable Tempura with Crisp Tempura Batter
420 kcal
Cod with Beurre Blanc, Cauliflower Purée, Asparagus and Peas
490 kcal