Asparagus: Health Benefits, Nutritional Information

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Nutritional breakdown of asparagus

According to the USDA National Nutrient Database, one cup of raw asparagus contains approximately 27 calories, 0 grams of fat, 5 grams of carbohydrate, 3 grams of sugar, 3 grams of fiber and 3 grams of protein.

That same cup will also provide 70% of your daily vitamin K needs, 20% of vitamin A, 17% of folate, 16% of iron, 13% of vitamin C and thiamin as well as smaller amounts of vitamin E, niacin, vitamin B6 and potassium.

How to incorporate more asparagus into your diet

You can find asparagus in green, white and even purple varieties. Look for stalks that are dry and tight and avoid those that are soft, limp or wilted. You can keep asparagus fresh by wrapping the stem ends in a wet paper towel and storing in a plastic bag in the refrigerator. Asparagus can be eaten raw or cooked.

Young asparagus stems can be eaten whole, however, larger, thicker asparagus may need to have the bottoms removed, which become tough and woody as they age.

asparagus omelet
Asparagus can be eaten raw or cooked. A handful of asparagus works well in an omelet.

Quick tips to incorporate more asparagus in your daily diet:

  • Add a handful of fresh asparagus to an omelet or scramble
  • Sauté asparagus in a small amount of extra virgin olive oil and minced garlic. Season with freshly ground black pepper and freshly grated Parmesan cheese
  • Add chopped asparagus to your next salad or wrap
  • Place asparagus on a large piece of aluminum foil. Drizzle olive oil and lemon juice over the asparagus, wrap up the foil and bake for 20 minutes at 400 degrees Fahrenheit or until asparagus reaches desired tenderness.


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