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Asparagus

Asparagus — Nutrients, Health Benefits, and Shopping Tips

Asparagus photo

Listonic Team

September 4, 2024

Asparagus is prized for its unique flavor and nutritional profile. We'll discuss how to select and store asparagus, and explore its health benefits.

Nutrients

Check the detailed nutritional values of asparagus, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 20 kcal

Nutrients per: 100 g% Daily Value*
Carbs4 g1.45%
Fiber2 g7.14%
Sugars2 g4%
Glycemic Index15 -
Protein2 g4%
Sodium2 mg0.09%
Total Fat0 -

*The % of 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.

Among other things, here's what makes asparagus stand out:

20

🍏 Low-Calorie Foods

15

🟢 Low Glycemic Index

Key takeaways

🛒
Select asparagus stalks of similar width with tightly closed tips for the best quality. Young, thin asparagus is generally more tender​​.
😋
Asparagus is a good source of vitamin C and an excellent source of folate. It also contains glutathione, an antioxidant promoting health​​.
📦
Store asparagus in the refrigerator with the ends trimmed and wrapped in a damp paper towel or standing upright in a container with water.

Health benefits

Discover the health benefits of asparagus in fostering a healthier lifestyle and improving your well-being.
  • Rich in antioxidants, which help protect the body from free radicals and reduce the risk of chronic diseases.
  • Supports digestive health due to their high fiber content, which helps maintain regular bowel movements and a healthy gut microbiome.
  • Promotes heart health by providing folate and potassium, which help maintain healthy blood pressure and reduce the risk of heart disease.
  • Contains essential vitamins and minerals such as Vitamin K, Vitamin C, and folate, which are important for overall health and well-being.

Health risks

Explore the health risks and potential concerns connected with asparagus.
  • Potential allergic reactions causing symptoms like itching, swelling, and difficulty breathing in sensitive individuals.
  • Digestive issues such as gas and bloating, especially when consumed in large quantities.
  • Interaction with medications such as diuretics, as asparagus has natural diuretic properties.
  • Odorous urine caused by sulfur compounds in asparagus, which can be bothersome to some individuals.
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How to choose asparagus

When it comes to asparagus, select stalks that are firm and straight with tightly closed, compact tips. The cut ends should appear moist and freshly cut, not dry or cracked.

Avoid asparagus with tips that are starting to spread open or appear mushy, which are signs of age and declining freshness. Woody, thick stems should also be avoided as they tend to be tough and fibrous.

How to choose asparagus

How to store asparagus

Fresh asparagus should be stored upright in the refrigerator with the ends in water. Covering the top loosely with a plastic bag can help retain moisture and freshness. Asparagus can stay fresh for up to a week when stored this way.

Standing asparagus in water is crucial to maintaining its quality, so avoid laying it flat. Do not wash before storing, as excess moisture can cause it to spoil. Keeping it away from strong odors and ethylene-producing fruits is also beneficial to prevent it from absorbing unwanted flavors and ripening too quickly.

✅ Extra Tip

For added freshness, replace the water in the container with fresh water every few days to keep the asparagus hydrated and crisp.

How long do they last?

Fresh asparagus can last for 3-5 days in the refrigerator. To extend its freshness, store asparagus upright in a glass with about an inch of water, covering the tops with a plastic bag. Cooked asparagus should be consumed within 3-5 days when refrigerated.

What to do with leftovers?

Leftover asparagus can be incorporated into many dishes. Chop it and add to a stir-fry with other vegetables for a quick and nutritious meal. Asparagus is also great in frittatas or quiches, where it adds both flavor and texture.

Use leftover asparagus as a topping for salads or mix it into a pasta dish with a light lemon-butter sauce. It can also be pureed into a soup or added to a risotto for a creamy, comforting dish. If you have a large quantity, consider roasting it with olive oil and herbs, then serving it as a simple side dish. Asparagus can also be pickled for a tangy snack or chopped and added to grain bowls for extra nutrients and flavor.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How asparagus supports specific health conditions

Asparagus is a great source of folate, which is essential for pregnancy health, supporting proper fetal development. Its high fiber content promotes digestive health by preventing constipation, and its antioxidants support heart health by reducing inflammation and cholesterol levels. Asparagus also contains vitamin K, which is beneficial for bone health.

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