Nutrition Facts*

Based on a 2000 calorie diet per serving
Serving size: 1 c. (134g)
DV %


Calories: 33.5
Total Sugars: 2.5g
Carb.: 5.2g
Fiber: 2.8g
Total Fats: 0.2g
Cholesterol: 0mg
Protein: 2.9g
Sodium: 2.7mg

*Data provided by USDA

Asparagus, a member of the lily family, is renowned for its unique flavor and impressive nutritional profile. This vibrant green vegetable, occasionally tinged with purple or white, is low in calories yet rich in essential nutrients, making it a favorite among chefs and health enthusiasts.

Nutritional Benefits

Asparagus is packed with vitamins, particularly vitamin K, vital for blood clotting and bone health, and vitamins A and C, important for eye health, immune support, and skin health. It also provides vitamin E and several B vitamins, including folate, crucial for DNA synthesis and repair.

Mineral-wise, asparagus offers potassium, which helps maintain healthy blood pressure, and phosphorus, essential for strong bones and teeth. It's also a good source of dietary fiber, with about 3 grams per cup, aiding in digestion and promoting a feeling of fullness.

Culinary Uses

Asparagus's delicate flavor pairs well with various ingredients, making it versatile in the kitchen. Here are some quick and popular preparations:

  • Roasted Asparagus: Toss with olive oil, salt, and pepper, then roast at 400°F for 15-20 minutes.
  • Asparagus Soup: Sauté with onions and garlic, simmer in broth, blend until smooth, and add cream or yogurt.
  • Grilled Asparagus: Brush with olive oil, season, and grill over medium-high heat for 3-5 minutes per side.
  • Asparagus Stir-Fry: Stir-fry with vegetables and protein, and toss with soy sauce, ginger, and garlic.
  • Asparagus Salad: Blanch, then toss with greens, tomatoes, and vinaigrette.

Asparagus are often found in recipes that also contain white wine, tilapia, penne, whipping cream, capers and almonds

Seasonal Calendar for asparagus

  Local supplies are abundant and prices are low.  Local supplies are lower and prices are higher.
Northeast US            
Midwestern US            
Southwestern US            
Southern US            
Pacific Northwest US            
Northern Midwest US            
South America            
Western/Northern Europe