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Asparagus

Asparagus, raw

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Nutrition Facts

Serving Size

1 cup (134g)

Amount per serving

Calories

27

% Daily Value *

Total Fat 0.2g

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 3mg

Total Carbohydrate 5.2g

Dietary Fiber 2.8g

Total Sugars 2.5g

Protein 2.9g

Vitamin D 0 IU

Calcium 32mg

Iron 3mg

Potassium 271mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
8%
7.5 mg
Thiamin
16%
0.19 mg
Riboflavin
15%
0.19 mg
Niacin
8%
1.31 mg
Pantothenic Acid
7%
0.37 mg
Vitamin B6
7%
0.12 mg
Folate
69.7 mcg
Folic Acid
0 mcg
Food Folate
69.7 mcg
Fortified Folate
69.7 mcg
Choline
4%
21.4 mg
Betaine
0.8 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
6%
50.9 mcg
Retinol
0 mcg
Beta Carotene
602 mcg
Alpha Carotene
12.1 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
20%
1010 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
951 mcg
Vitamin E
10%
1.51 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
0.12 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
46%
55.7 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
2%
32.2 mg
Iron
16%
2.87 mg
Magnesium
4%
18.8 mg
Phosphorus
6%
69.7 mg
Potassium
6%
271 mg
Sodium
0%
2.68 mg
Zinc
7%
0.72 mg
Copper
28%
0.25 mg
Manganese
9%
0.21 mg
Selenium
6%
3.08 mcg
Fluoride
Iodine

Fat
0%
0.16 g
Saturated Fat
0%
0.05 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
0.05 g
Margaric Acid
0 g
Stearic Acid
0 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
0 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
0 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.07 g
9,12-octadecadienoic Acid
0.05 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.01 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
32.2 mg
Stigmasterols
Campesterol
Beta Sitosterol

Protein
6%
2.95 g
Tryptophan
0.04 g
Threonine
0.11 g
Isoleucine
0.1 g
Leucine
0.17 g
Lysine
0.14 g
Methionine
0.04 g
Cystine
0.04 g
Phenylalanine
0.1 g
Tyrosine
0.07 g
Valine
0.15 g
Arginine
0.12 g
Histidine
0.07 g
Alanine
0.15 g
Aspartic Acid
0.68 g
Glutamic Acid
0.31 g
Glycine
0.13 g
Proline
0.1 g
Serine
0.14 g
Hydroxyproline

Carbohydrates
2%
5.2 g
Fibre
10%
2.81 g
Soluble Fibre
Insoluble Fibre
Sugar
2.52 g
Added Sugar
Sucrose
0.31 g
Glucose
0.87 g
Fructose
1.34 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch

Calories
26.8 kcal
Water
125 g
Ash
0.78 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (134 g)
  • 1 spear, small (5" long or less) (12 g)
  • 1 spear, medium (5-1/4" to 7" long) (16 g)
  • 1 spear, large (7-1/4" to 8-1/2") (20 g)
  • 1 spear, extra large (8-3/4" to 10" long) (24 g)
  • 1 spear tip (2" long or less) (3.5 g)

Nutrient Sources

  • Excellent source of Vitamin K
  • Excellent source of Copper
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Vitamin A IU
  • Good source of Iron

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Asparagus contains 2.2g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (43g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 2.4g per 1 cup

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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