Eat, grow and learn more about vegetables


I Like Vegetables - asparagus

Asparagus, raw

Common Name: Asparagus

Look for firm, fresh, spears with closed, compact tips and uniform diameter, so that all spears will cook in the same amount of time. Larger diameter spears are more tender.

Although most people prefer asparagus cooked in some way, it is perfectly safe to eat asparagus raw. Just rinse it well in warm water to remove any sand and serve cold with a dip.

Nutrition Facts
Serving size: 1 small spear (5″ long or less).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Other serving sizes: 1 cup, 1 lb, 1 oz, 1 spear tip (2″ long or less), 1 spear, extra large (8-3/4″ to 10″ long), 1 spear, large (7-1/4″ to 8-1/2″), 1 spear, medium (5-1/4″ to 7″ long), 1 spear, small (5″ long or less), 100g

Amount Per Serving
Calories 20
Calories From Fat (5%) 0.99
Calories From Protein (27%) 5.31
Calories From Carbohydrates (68%) 13.7
Calories From Alcohol (0%) 0
% Daily Value
Total Fat 0.12g <1%
Saturated Fat 0.04g <1%
Monounsaturated Fat 0g
Polyunsaturated Fat 0.05g
Trans Fatty Acids g
Cholesterol 0mg 0%
Sodium 2mg <1%
Potassium 202mg 6%
Total Carbohydrates 3.88g 1%
Fiber 2.1g 8%
Sugar 1.88g
Sugar Alcohols g
Net Carbohydrates g
Protein 2.2g 4%
Vitamin A 756IU 15%
Vitamin C 5.6mg 9%
Calcium 24mg 2%
Iron 2.14mg 12%
Vitamin E 1.13mg 11%
Vitamin D 0IU 0%
Thiamin 0.14mg 10%
Riboflavin 0.14mg 8%
Niacin 0.98mg 5%
Vitamin B6 0.09mg 5%
Folate 52mcg 13%
Vitamin B12 0mcg 0%
Pantothenic Acid 0.27mg 3%
Vitamin K 41.6mcg 52%
Phosphorus 52mg 5%
Magnesium 14mg 4%
Zinc 0.54mg 4%
Copper 0.19mg 9%
Manganese 0.16mg 8%
Selenium 2.3mcg 3%
Alcohol 0g
Caffeine 0mg
Water 93.22g 0%