Vegetables Stems & Shoots 🇬🇧 CoFID 2021 · 13-639
✦ High in folate ✦ Vitamin K ✦ Low calorie ✦ Prebiotic fibre

Asparagus is a spring shoot low in calories, rich in folate, vitamin K, and antioxidants, with smaller amounts of vitamin C and B vitamins. It also contains inulin-type fibre that supports gut bacteria.

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Preparation note

Grill quickly over high heat to keep spears firm and to limit folate losses.

Sources: CoFID 2021

Macronutrients per 100g

106
kJ
Energy
3.50
g
Protein
2.00
g
Carbs
1.70
g
Fibre
0.40
g
Fat
2.00
g
Sugars
0.06
g
Saturates
0.01
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 339 mg 17%
Folate 122 µg 61%
Chloride 85.0 mg 11%
Phosphorus 78.0 mg 11%
Calcium 27.0 mg 3%
Magnesium 15.0 mg 4%
Selenium 11.0 µg 20%
Vitamin C 10.0 mg 13%
Vitamin A (RAE) 9.50 µg 1%
Niacin (B3) 1.80 mg 11%
Vitamin E (alpha-TE) 1.66 mg 14%
Zinc 0.610 mg 6%
Iron 0.600 mg 4%
Pantothenic Acid (B5) 0.380 mg 6%
Vitamin B6 0.180 mg 13%
Riboflavin (B2) 0.170 mg 12%
Manganese 0.160 mg 8%
Copper 0.140 mg 14%
Thiamin (B1) 0.110 mg 10%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.180 g —
Monounsaturated fat 0.120 g —
Trans fat 0.000 g —
Fructose 1.10 g —
Glucose (dextrose) 0.500 g —
Sucrose 0.400 g —
Cholesterol 0.000 mg —
Beta-carotene 114 µg —
Biotin (Vitamin B7) 0.300 µg 1%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.