Vegetables
Asparagus
Nutrition facts
Serving: 1 cup (135 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Protein | 3 g | |
| Carbs | 5.3 g | |
| Fibre | 2.8 g | 10 % |
| Sugars | 2.6 g | 3 % |
| Fat | 0.1 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 3 mg | 0 % |
| Vitamin K | 56 µg | 47 % |
| Copper | 0 mg | 29 % |
| Folate | 70 µg | 18 % |
| Iron | 3 mg | 16 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The particular smell urine takes on after eating asparagus comes from a volatile sulphur compound; not everyone has the genetic ability to smell it, a documented trait unrelated to the vegetable's nutritional value.
- One cup covers 47% of the daily value for vitamin K and 18% for folate.
Preparation
A short cook (steaming, pan-frying, grilling) keeps more vitamin C and folate than prolonged boiling; thicker stalks benefit from being peeled at the base.
To mention to a professional
- If you take warfarin, a steady intake of asparagus, rather than large swings, helps keep your dose stable; mention your habits to your professional.
Sources
- Asparagus, raw
- USDA FoodData Central, SR Legacy (Asparagus, raw)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
- Pelchat et al., 2011 (Chemical Senses, genetic variation in the perception of asparagus urinary odour)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.