Asparagus: Nutritional Benefits & Health Facts - A Comprehensive Guide

Asparagus is a versatile and flavorful vegetable that can be pan fried, boiled or grilled. Like many vegetables, asparagus is packed with nutrients and should be considered as part of a healthy diet.

Serving

• The USDA defines a serving of raw, fresh asparagus as one cup. This makes one serving about seven large (7-inch) spears of asparagus.

Calories

• Asparagus is low in calorie. There are 27 calories in one serving of fresh asparagus.

Dietary Fiber

• Asparagus is a good source of dietary fiber. One serving of asparagus has 3 grams of dietary fiber. This is 11 percent of the recommended daily allowance.

Vitamins

• Fresh asparagus is an excellent source of a number of vitamins. One serving provides 20 percent of the RDA of vitamin A, 70 percent of vitamin K and 17 percent of folate.

Minerals

• Fresh asparagus also is an excellent source of multiple minerals. One serving provides 16 percent of the RDA of iron, 13 percent of copper and 11 percent of manganese.