NutriSeek

Vegetables

Asparagus

Rich in Vitamin KRich in Copper

Overview

Why eat asparagus?

Asparagus is one of those vegetables that gives a lot for very little: a cup of raw spears carries just 27 calories but delivers nearly half a day's vitamin K, plus folate, copper and fiber. It is a genuinely nutrient-dense addition to almost any plate, roasted, steamed or shaved raw into salads.

Good to know: Because asparagus is high in vitamin K, anyone taking warfarin or a similar blood thinner should keep intake steady and talk with their doctor.

  1. Strong vitamin K source

    One cup supplies 55.7 µg of vitamin K, about 46% of the Daily Value, a nutrient your body needs for normal blood clotting and bone maintenance.

  2. Folate for cell building

    With 52 µg of folate per 100 g (13% DV), asparagus supports the making of new cells and DNA, which matters especially during pregnancy.

  3. Copper and B vitamins

    A cup covers 28% of the Daily Value for copper and around 16% for thiamin, minerals and vitamins involved in energy production and iron handling.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in asparagus?

Calories

20kcal

Protein

2.2g

Carbs

3.9g

Fat

0.12g

Fiber

2.1g

Sugars

1.9g

Minerals

  • Calcium24 mg2%
  • Iron2.1 mg12%
  • Magnesium14 mg3%
  • Phosphorus52 mg4%
  • Potassium202 mg4%
  • Sodium2 mg0%
  • Zinc0.54 mg5%
  • Copper0.19 mg21%
  • Selenium2.3 µg4%

Vitamins

  • Vitamin A38 µg4%
  • Vitamin C5.6 mg6%
  • Vitamin E1.1 mg8%
  • Vitamin K42 µg35%
  • Thiamin (B1)0.14 mg12%
  • Riboflavin (B2)0.14 mg11%
  • Niacin (B3)0.98 mg6%
  • Vitamin B60.09 mg5%
  • Folate52 µg13%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Questions about asparagus

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Source: USDA FoodData Central, “Asparagus, raw” (SR Legacy, FDC ID 168389).View the USDA record ↗ (opens in a new tab).