Asparagus

Asparagus contains folate, rutin and glutathione. Rutin is important for healthy blood vessels and glutathione is helpful for healthy liver function.

Healthy Asparagus Recipes:

• Asparagus & Cashews
• Asparagus and Acorn Squash Rings
• Asparagus Cooking Tips

The following nutrition information is for one serving of asparagus. That would be about one cup of cut asparagus, or 134 grams. This general information is for any raw variety of raw asparagus.

Water: 124.91 g

Calories: 27

Protein: 2.95 g

Carbohydrates: 5.20 g

Fiber: 2.8 g

Sugars: 2.52 g

Total Fat: 0.16 g

Saturated Fat: 0.062 g

Monounsaturated Fat: 0.008 g

Polyunsaturated Fat: 0.118 g

Cholesterol: 0 mg

Calcium: 32 mg

Iron: 2.87 mg

Magnesium: 19 mg

Phosphorus: 70 mg

Potassium: 271 mg

Sodium: 3 mg

Zinc: 0.72 mg

Vitamin C: 7.5 mg

Thiamin: 0.192 mg

Riboflavin: 0.189 mg

Niacin: 1.311 mg

Pantothenic Acid: 0.367 mg

Vitamin B6: 0.122 mg

Vitamin B12: 0 mcg

Folate: 70 mcg

Vitamin A: 1013 IU

Vitamin E: 1.51 mg

Vitamin K: 55.7 mcg

Phytosterols: 32 mg

beta Carotene: 602 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 951 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men