Asparagus Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 24

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 240mg %16

Total Carbohydrate 4g %1

Dietary Fiber 2g %7

Total Sugars 1g

Protein 2g

Vitamin D 0.0IU %0

Calcium 23.0mg %1

Iron 0.9mg %5

Potassium 224mg %5

Phosphorus 54.0mg %5

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in asparagus

Vitamin B12 0.0µg %0

Vitamin D 0.0IU %0

Vitamin B5 (Pantothenic acid) 0.2mg %5

Choline, total 26.1mg %5

Vitamin B6 0.1mg %6

Vitamin B3 (Niacin) 1.1mg %7

Vitamin C 7.7mg %9

Vitamin E 1.5mg %10

Vitamin B2 (Riboflavin) 0.1mg %11

Vitamin B1 (Thiamin) 0.2mg %14

Vitamin A 1006.0IU %34

Vitamin K 50.6µg %42

Minerals in asparagus

Calcium 23.0mg %2

Magnesium 14.0mg %3

Zinc 0.6mg %4

Iron 0.9mg %5

Phosphorus 54.0mg %5

Potassium 224.0mg %6

Manganese 0.2mg %7

Selenium 6.1µg %11

Sodium 240.0mg %16

Copper 0.2mg %18

Amino Acids in asparagus

Methionine 0.0g %4

Leucine 0.1g %5

Lysine 0.1g %5

Isoleucine 0.1g %5

Tyrosine 0.1g %6

Valine 0.1g %6

Histidine 0.1g %7

Threonine 0.1g %8

Phenylalanine 0.1g %9

Tryptophan 0.0g %10

Cystine 0.0g %11

Fatty Acids in asparagus

Omega-3 0.00g %0

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of asparagus is 50.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Asparagus has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 70
Lysine 45 57
Isoleucine 30 41
Valine 39 63
Histidine 15 27
Threonine 23 46
Tryptophan 6 15
Met+Cys 22 34
Phe+Tyr 30 70

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in asparagus is 4.2 which makes it a medium P:E food.

low P:E
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medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of asparagus is 0.2 which makes it a low energy density food.

low ED
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How nutritious is this food?

Micronutrients in asparagus as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that asparagus is lacking.

Nutrient Density Score for asparagus is 64/100 (excellent).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for asparagus

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 3.64 <12
Potassium:Sodium 0.93 >2
Caclcium:Magnesium 1.64 <2
Iron:Copper 5.45 <15
Calcium:Phosphorus 0.43 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 81%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

55% of insulinogenic calories