Nutrients in 100 grams of Asparagus

Raw Asparagus (Asparagus officinalis).

Macros Ratio

Protein Fat Carbs

35%

61%

100 g ▼

Macro Nutrients

Asparagus

Energy20 kcal

0.69%

Raw Asparagus have 20 kcal of Energy per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.12 g

0.12%

Raw Asparagus have 0.12 g of Fat per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.04 g

0.13%

Raw Asparagus have 0.04 g of Saturated Fat per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.63%

Raw Asparagus have 0.01 g of Omega 3 per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.04 g

0.24%

Raw Asparagus have 0.04 g of Omega 6 per 100 grams, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Asparagus have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.88 g

Raw Asparagus have 3.88 g of Carbohydrate per 100 grams, which is 3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.88 g

2.6%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Asparagus have 1.88 g of Sugars per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1 g

1.38%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Asparagus have 1 g of Fructose per 100 grams, which is 1.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.65 g

Raw Asparagus have 0.65 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.23 g

Raw Asparagus have 0.23 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.1 g

5.53%

Raw Asparagus have 2.1 g of Fiber per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.2 g

3.93%

Raw Asparagus have 2.2 g of Protein per 100 grams, which is 3.93% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Asparagus

Vitamin A38 μg

4.22%

RAE, retinol activity equivalents

Raw Asparagus have 38 μg of Vitamin A per 100 grams, which is 4.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.14 mg

12%

Thiamine

Raw Asparagus have 0.143 mg of Vitamin B1 per 100 grams, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.14 mg

11%

Riboflavin

Raw Asparagus have 0.141 mg of Vitamin B2 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.98 mg

6.1%

Niacin, nicotinic acid, niacinamide

Raw Asparagus have 0.978 mg of Vitamin B3 per 100 grams, which is 6.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.27 mg

5.5%

Pantothenic acid

Raw Asparagus have 0.274 mg of Vitamin B5 per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.091 mg

Pyridoxine

Raw Asparagus have 0.091 mg of Vitamin B6 per 100 grams, which is 7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B952 μg

13%

Folates and Folic Acid

Raw Asparagus have 52 μg of Vitamin B9 per 100 grams, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Asparagus have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C5.6 mg

6.22%

Ascorbic acid

Raw Asparagus have 5.6 mg of Vitamin C per 100 grams, which is 6.22% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Asparagus have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E1.13 mg

7.53%

Tocopherols and Tocotrienols

Raw Asparagus have 1.13 mg of Vitamin E per 100 grams, which is 7.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K41.6 μg

34.7%

Phytomenadione or phylloquinone

Raw Asparagus have 41.6 μg of Vitamin K per 100 grams, which is 34.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Asparagus

Calcium24 mg

2.4%

Raw Asparagus have 24 mg of Calcium per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Raw Asparagus have 0.189 mg of Copper per 100 grams, which is 21% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.14 mg

26.8%

Raw Asparagus have 2.14 mg of Iron per 100 grams, which is 26.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium14 mg

3.33%

Raw Asparagus have 14 mg of Magnesium per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.16 mg

6.87%

Raw Asparagus have 0.158 mg of Manganese per 100 grams, which is 6.87% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus52 mg

7.43%

Raw Asparagus have 52 mg of Phosphorus per 100 grams, which is 7.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium202 mg

5.94%

Raw Asparagus have 202 mg of Potassium per 100 grams, which is 5.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.3 μg

4.2%

Raw Asparagus have 2.3 μg of Selenium per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Raw Asparagus have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.54 mg

4.9%

Raw Asparagus have 0.54 mg of Zinc per 100 grams, which is 4.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water93 g

2.5%

Raw Asparagus have 93.22 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Asparagus:
100 grams of Asparagus is an excellent source of Vitamin K. It has a good amount of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E. It also has some Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C. It has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Asparagus:
100 grams of Asparagus is an excellent source of Copper and Iron. It has a good amount of Phosphorus. It also has some Magnesium, Manganese, Potassium, Selenium and Zinc. While 100 grams of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 grams of Raw Asparagus:
100 grams of Asparagus has some Carbohydrate, Sugars, Fiber and Protein. While 100 grams of product has trace amounts of Fructose, it has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Asparagus with:

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Food Info

Nutrients in 100 grams of Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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