Asparagus: Nutrition Profile, Potential Benefits, and More

Asparagus is a green vegetable that provides high amounts of folate and vitamin K. It also contains a range of bioactive compounds (such as asparagosides).

Asparagus is typically more expensive than common staple vegetables, but does the extra expense get you more nutritional value?

This article takes an in-depth look at the scientific research on asparagus and discusses its potential benefits and full nutritional profile.

Potential Benefits

First, let’s look at some of the potential benefits of asparagus.

High Folate Content

Asparagus is a rich source of folate, with just four cooked spears (60g) providing 89 mcg – 22% of the daily value.

Folate has many functions within the body, but it is well-known for its potential to support healthy pregnancies. This is because consuming a sufficient intake of folate can help to lower the risk of complications such as neural tube defects.

However, it is worth noting that the Centers for Disease Control and the World Health Organization recommend that women supplement at least 400 mcg of folic acid (a form of folate) before and during pregnancy.

This is because folate needs increase during pregnancy, and folate within whole food isn’t as bioavailable as supplementary folic acid. In fact, folic acid can be more than 50% more bioavailable.

A Prebiotic Source

Asparagus is a rich source of inulin, a type of soluble fiber.

Inulin isn’t digested by the body’s enzymes and passes through the digestive tract to the colon (large intestine). Here, it acts as a prebiotic by feeding the gut bacteria present there.

Gut bacteria are often collectively called ‘microbiota’ or ‘the microbiome.’ Inulin is thought to increase the abundance and diversity of beneficial bacteria types in the gut.

Recent research indicates that prebiotic intake may translate to potential health benefits. For example, a 2025 systematic review of 29 randomized controlled trials found that prebiotic supplementation:

• Improved gut bacteria composition: Supplementation increased the presence of ‘beneficial bacteria’ like Bifidobacterium.
• Improved inflammatory response: Prebiotic supplementation was associated with a lower level of interleukin-1 beta (IL-1β), a marker of inflammation. It also increased levels of interleukin-10, a protein with anti-inflammatory properties.

A Source of Asparagosides and Polyphenols

Asparagus is a unique source of some bioactive compounds known as asparagosides, also known as ‘asparagus saponins.’

While mostly concentrated in the roots of asparagus, asparagosides are also present in the spears – the vegetable part we consume.

Likewise, asparagus is a source of polyphenols (sometimes known as “antioxidants” or “phytochemicals”) including:

• Flavonoids
• Phenolic acids

Flavonoids and phenolic acids have both been associated with potential health benefits, though there is limited evidence for asparagosides.

However, the amount of these compounds found within asparagus spears is low, and far below the doses used to assess benefits in research.

That said, dietary patterns high in polyphenols are associated with better long-term health outcomes, and asparagus is a dietary contributor of these compounds.

May Support Heart Health

A 2025 randomized controlled trial investigated the effect of asparagus powder made from freeze-dried asparagus spears on health markers. Over 12 weeks, adults with overweight or obesity supplemented 40 mg asparagus powder per kg of bodyweight.

After 12 weeks, the results indicated:

• Lipid improvements: Participants supplementing asparagus powder saw a significant reduction in “bad” LDL cholesterol.
• Better blood sugar regulation: An oral glucose tolerance test (OGTT) indicated that asparagus powder supplementation lowered the blood glucose response to pure glucose.

The researchers noted that this is the first study they’re aware of on this topic, and that further, longer-term trials are necessary. Note: This means that while the results look promising, they need confirming by larger studies.

Nutrition Profile

Now that we know a bit about the potential benefits of asparagus, let’s take a look at all the different nutrients it contains.

Based on USDA data for cooked asparagus, the following tables show the full nutritional values of cooked asparagus per 100g and per 4 spear (60g) serving.

Calories and Macronutrients

Nutrient	Per 100g (% DV)	Per 4 spears (60g) (% DV)
Calories	22 kcal	13 kcal
Carbohydrates	4.11g (1%)	2.47g (1%)
Fiber	2.0g (7%)	1.2g (4%)
Sugars	1.3g	0.78g
Fat	0.22g (<1%)	0.13g (<1%)
Saturated fat	0.05g (<1%)	0.03g (<1%)
Monounsaturated fat	0g	0g
Polyunsaturated fat	0.11g	0.06g
Omega-3	0.03g	0.02g
Omega-6	0.08g	0.05g
Protein	2.4g (5%)	1.44g (3%)
Cholesterol	0 mg (0%)	0 mg (0%)

Vitamins

Vitamin	Per 100g	Per 4 spear (60g) serving
Vitamin A (RAE)	50 mcg (6%)	30 mcg (3%)
Vitamin C	7.7 mg (9%)	4.62 mg (5%)
Vitamin D	0 mcg (0%)	0 mcg (0%)
Vitamin E	1.5 mg (10%)	0.9 mg (6%)
Vitamin K	50.6 mcg (42%)	30.4 mcg (25%)
Thiamin (B1)	0.16 mg (13%)	0.10 mg (8%)
Riboflavin (B2)	0.14 mg (11%)	0.08 mg (6%)
Niacin (B3)	1.08 mg (7%)	0.65 mg (4%)
Pantothenic acid (B5)	0.23 mg (5%)	0.14 mg (3%)
Vitamin B6	0.08 mg (5%)	0.05 mg (3%)
Folate, DFE (B9)	149 mcg (37%)	89.4 mcg (22%)
Vitamin B12	0 mcg (0%)	0 mcg (0%)
Choline	26.1 mg (5%)	15.7 mg (3%)

With more than 20% of the daily value per serving, asparagus is high in folate and vitamin K. Aside from this, it is low (<5%) in most other vitamins except for thiamin, riboflavin, and vitamins C and E.

Minerals

Mineral	Per 100g	Per 4 spear (60g) serving
Calcium	23 mg (2%)	13.8 mg (1%)
Iron	0.91 mg (5%)	0.55 mg (3%)
Magnesium	14 mg (3%)	8.4 mg (2%)
Phosphorus	54 mg (4%)	32.4 mg (3%)
Potassium	224 mg (5%)	134 mg (3%)
Sodium	14 mg (1%)	8.4 mg (<1%)
Zinc	0.6 mg (5%)	0.36 mg (3%)
Copper	0.17 mg (19%)	0.10 mg (11%)
Manganese	0.15 mg (7%)	0.09 mg (4%)
Selenium	6.1 mcg (11%)	3.66 mcg (7%)

Per 4 spear (60g) serving, asparagus is low (<5% DV) in most minerals. However, it contains moderate amounts of copper and selenium.

Potential Drawbacks

There are no significant drawbacks of asparagus for most people:

• It contains no nutrients of concern for overconsumption
• Allergies are very rare
• It is a low-calorie source of several essential nutrients

However, out of an abundance of caution, here are a couple of scenarios for consideration:

Rare Allergies

While very rare, there have been several documented cases of asparagus allergy. The specific allergens in asparagus include proteins such as:

• Aspa o 1
• Aspa o 2
• Aspa o 4

Always consult your healthcare provider if you suspect an allergy to asparagus or any specific food.

Vitamin K and Medical Interactions

Asparagus contains high amounts of vitamin K, which can interact with medications such as warfarin and other blood thinners.

This is because vitamin K has functions that support blood clotting, the opposing effect of blood thinning medications.

For this reason, suddenly adding high amounts of vitamin K to the diet or frequently changing intake levels may impact how the medicine works.

Individuals using medication that requires as assessment of vitamin K intake should consult with their healthcare provider before adding asparagus to their diet.

Summary

Back in the introduction, I asked of asparagus: “does the extra expense get you more nutritional value?”

Compared to other green vegetables, the answer is not really. However, that doesn’t mean asparagus isn’t worth adding to your diet:

• It contains significant amounts of folate and vitamin K
• It has a pleasant flavor that many people enjoy.
• As a food pairing, it is considered to work well with protein options including meat, fish, and tofu.

All in all, several spears of asparagus add very few calories to the diet while adding a broad range of nutrients – some in notable amounts.

References