Asparagus how many calories

Check out their websites for tips on cooking and storage as well as for recipes. Asparagus is particularly high in folate and vitamins A and K. For only 20 calories, you get a lot of nutrients! You may already know about the importance of folate during pregnancy. Folate is also an essential player in protein and DNA metabolism and red blood cell formation for people of all ages.

A fat-soluble vitamin, vitamin A is necessary for vision, immunity, and proper growth and healing. Vitamin A's plant form, beta-carotene, is an orange pigment with antioxidant properties.

Beta-carotene is commonly found in orange-colored fruits and veggies but also many green veggies like asparagus. The green chlorophyll pigment masks the orange pigment. Proper blood clotting and bone metabolism are among the necessities of the fat-soluble vitamin K. Roasted Asparagus with Sesame Seeds. Grilled Tofu Vegetable Pasta Salad. The antioxidants in asparagus — including beta carotene , tocopherol, and selenium — may contribute to cardiovascular health because antioxidants may combat free radicals.

Find more information on antioxidant-rich foods here. Asparagus contains phosphorus, iron, vitamin K, and some calcium , all of which contribute to bone health. Meanwhile, iron, potassium, phosphorus, zinc, and magnesium are among the minerals that support bone health , and asparagus contains all of these. Learn more about how to maintain bone strength naturally. High levels of free radicals in the body can lead to cell damage that may result in cancer. Asparagus provides a range of antioxidants that may help the body eliminate these unwanted substances.

According the ODS, scientists have found links between low folate levels and various forms of cancer. However, they note that more research is necessary to identify what role dietary folate may play.

Fiber may help prevent colorectal cancer , according to results of a population-based screening trial published in The investigators found that people with high fiber diets were significantly less likely to develop colorectal cancer than those who ate low amounts of fiber.

Asparagus is rich in fiber and water. Both help prevent constipation and maintain a healthy digestive tract. Learn more about high fiber foods. Asparagus is available in various forms — it may be frozen, raw, precooked, or preserved. The nutritional contents vary accordingly. The table below shows the amount of each nutrient in 1 cup, or grams g , of raw asparagus, according to the United States Department of Agriculture USDA. It also shows how much of each nutrient an adult needs, according to the — Dietary Guidelines for Americans.

However, requirements vary, depending on sex and age. Find out more about the potential health benefits of various vegetables. Asparagus can be green, white, or purple. People should buy it when the stalks are dry and tight, not soft, limp, or wilted. A person can eat it raw or cooked. To keep asparagus fresh, wrap the stem ends in a wet paper towel, and store the asparagus in a plastic bag in the refrigerator.

A person can eat young asparagus whole. However, it may be a good idea to remove the bottoms of older, larger, thicker stems, as these can be tough and woody. Vitamin K plays a role in blood clotting. How Many Calories in Asparagus. Find the Calories in all the Foods You Eat Quickly find the calories and nutrition info in all the foods and drinks you consume. Start a Free Trial. Need to Lose Weight? Imperial Metric Height m Weight kg. Height ft in Weight st lb.

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