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Composition and nutritional value of asparagus


The table below lists the theoretical nutritional values of different kinds of asparagus. The Regulatory Board of Huétor Tájar asparagus has carried out an analysis and found that this variety contains 1% less water, as well as slightly more protein, sugars, and some minerals compared to green asparagus from hybrid North American varieties. [download table].

 
 

Nutritional composition of fresh asparagus

(values per 100g)


 
 
WHITE ASPARAGUS GREEN ASPARAGUS HUÉTOR TÁJAR WILD ASPARAGUS
PROTEIN

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TOTAL SUGARS

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LIPIDS

TRACES

TRACES

TRACES

CALORIES
0.25Kcal
22Kcal
35Kcal
FIBRE
0.9%
0.9%
1%
PHOSPHORUS
60mg
75mg
69mg
CALCIUM
26mg
40mg
48mg
MAGNESIUM
16mg
21mg
21mg
SODIUM
4mg
4mg
8mg
POTASSIUM
360mg
370mg
286mg
COPPER
0.02mg
2.5mg
0.21mg
IRON
0.03*0.2mg
1.2 - 1.9mg
0.9mg
MAGNESIUM
0.01mg
0.3 - 0.5mg
0.12mg
ZINC
0.04mg
0.7mg
0.6mg
CHROMIUM
0.007mg
0.007mg

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VITAMIN A
50U.I.
980U.I.

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VITAMIN B1
0.11mg
0.23mg

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VITAMIN B2
0.08mg
0.15mg

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VITAMIN B3
1.1mg
2.2mg

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VITAMIN C
28mg
48mg
20mg
 
 

Wild asparagus is a food that owes its properties to the surrounding geographical conditions. Born in the mountains and raised in the rich and fertile meadows. This gives it a large number of essential micro-nutrients such as vitamins and minerals. Some of these are: vitamins B1, B2, B3 and A, as well as magnesium, phosphorus, potassium, and sodium.

It is worth noting that, given its low carbohydrate content it is recommended for diabetics.

 
 

It is also high in vitamins A and C, especially green asparagus, and these nutrients needed by the body’s antioxidant processes.

In addition, they provide B-complex vitamins, most notably routine (up to 1 mg/100 g), which has antihemorrhagic properties.

It also encourages a ineralising action that benefits the bone system, thanks to its potassium and calcium content.

 

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