Asparagus is a good choice, scoring 66/100, primarily due to its rich micronutrient profile, especially folate and vitamin C, and its status as a minimally processed whole vegetable.
Asparagus is a minimally processed (NOVA 1) whole vegetable.
A 100g serving provides 34% of the Daily Value for Folate.
It offers 27% of the Daily Value for Vitamin C per 100g.
With only 18 calories and 3mg of sodium per 100g, it's a low-calorie, low-sodium option.
Asparagus contains 2.95g of protein per 100g, contributing to daily intake.
Scores +1 points above the vegetable category average (65/100 across 68 foods).
Fiber
1.6g
6% of Daily Value
Protein
2.95g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
3mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin C, Vitamin K, Folate)+6
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 66
Asparagus earns a 'Good' FoodScore of 66 out of 100, largely driven by its excellent nutritional density and its classification as a whole food. It receives a significant bonus for its micronutrient content, particularly for providing 34% of the Daily Value for Folate and 27% for Vitamin C per 100g serving. These contributions are key to its overall positive score. As a NOVA class 1 food, meaning it is unprocessed or minimally processed, asparagus also gains a substantial bonus, aligning with dietary guidelines that emphasize whole, natural foods. The food incurs no penalties for undesirable components like added sugar, saturated fat, or sodium, as it contains 0g of added sugar, only 0.1g of saturated fat, and a very low 3mg of sodium per 100g. Its modest fiber content of 1.6g per 100g is beneficial but not high enough to earn a specific bonus. To achieve a higher score, asparagus would need to contain higher amounts of a wider range of beneficial nutrients, such as more fiber or additional vitamins and minerals in significant percentages of the Daily Value.
Health benefits
What the nutrients in asparagus cooked actually do for you, grounded in established dietary science.
Supports Immune Function
Asparagus contributes to a healthy immune system primarily through its high vitamin C content. A 100g serving provides 27% of the Daily Value for Vitamin C, an essential antioxidant that helps protect cells from damage and supports various immune cell functions. Regular intake of vitamin C-rich foods is emphasized in dietary guidelines for maintaining overall health. Including asparagus in your diet can be a simple way to boost your daily intake of this crucial nutrient, especially during cold and flu season. While not a cure, adequate vitamin C is vital for immune cell activity.
Promotes Healthy Cell Growth and Development
Asparagus is an excellent source of folate (vitamin B9), which is critical for cell division and DNA synthesis. A 100g serving delivers 34% of the Daily Value for Folate, making it a significant contributor to your daily needs. This nutrient is particularly important during periods of rapid growth, such as pregnancy, where it helps prevent certain birth defects. For all adults, adequate folate intake supports the production of red blood cells and overall cellular health. Incorporating folate-rich foods like asparagus can help ensure your body has the necessary building blocks for healthy cell function.
Aids in Weight Management
With only 18 calories per 100g, asparagus is a low-calorie vegetable that can be a valuable addition to a weight management diet. Its relatively high water content and modest fiber (1.6g per 100g) can contribute to feelings of fullness without adding significant calories. The protein content, at 2.95g per 100g, also plays a role in satiety, helping to reduce overall calorie intake. By choosing low-calorie, nutrient-dense foods like asparagus, individuals can enjoy larger portion sizes and feel more satisfied, supporting sustainable weight loss or maintenance efforts.
Contributes to Bone Health
While not a primary source, asparagus does offer some nutrients that contribute to bone health. It contains vitamin K, which plays a role in bone metabolism and the regulation of calcium in the body. Although specific %DV for vitamin K is not provided, many green vegetables are known for this contribution. Additionally, it provides small amounts of calcium (1% DV) and magnesium (2% DV) per 100g, both of which are essential minerals for maintaining bone density and strength. Including a variety of vegetables like asparagus helps ensure a broad spectrum of bone-supporting nutrients.
Asparagus is a good choice, scoring 66/100, primarily due to its rich micronutrient profile, especially folate and vitamin C, and its status as a minimally processed whole vegetable.
How to eat it
Asparagus is a versatile vegetable often enjoyed as a side dish or incorporated into main courses in the US diet. It's typically prepared by steaming, roasting, grilling, or sautéing, which brings out its distinct flavor and tender texture. A reasonable serving size is often around 100-150g, and it pairs well with lean proteins, whole grains, and other vegetables for a balanced meal.
To prepare, snap off the woody ends of the asparagus spears; they will naturally break where the tough part begins.
Roast asparagus with a drizzle of olive oil, salt, and pepper at 400°F (200°C) for 10-15 minutes until tender-crisp.
Add chopped asparagus to stir-fries, omelets, pasta dishes, or salads for an extra nutrient boost and texture.
Store fresh asparagus in the refrigerator with the cut ends wrapped in a damp paper towel or standing upright in a glass of water to maintain freshness.
Things to keep in mind
Asparagus is generally well-tolerated and considered safe for most people when consumed in typical dietary amounts. There are no widely documented common allergies to asparagus. However, some individuals may experience gastrointestinal discomfort due to its fiber content, especially if consumed in very large quantities or if they are sensitive to certain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) found in asparagus. People taking blood-thinning medications like warfarin should be mindful of their vitamin K intake, as green vegetables like asparagus contain vitamin K, which can affect blood clotting. Consistent intake is key, rather than large fluctuations.
Yes, cooked asparagus is considered very healthy. It scores 66/100 on FoodScore, indicating a good nutritional profile. It is a low-calorie, nutrient-dense vegetable rich in vitamins like Folate (34% DV) and Vitamin C (27% DV) per 100g, and it contains minimal sodium and no added sugar. Its status as a minimally processed food further contributes to its health benefits.
Is asparagus good for weight loss?
Asparagus can be a beneficial food for weight loss. With only 18 calories per 100g, it is a low-energy-density food, meaning you can eat a satisfying portion without consuming many calories. Its fiber content (1.6g per 100g) and protein (2.95g per 100g) can also contribute to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.
Is asparagus an ultra-processed food?
No, cooked asparagus is not an ultra-processed food. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This classification indicates that it retains its natural integrity and is free from industrial processing, added sugars, unhealthy fats, and artificial ingredients often found in ultra-processed foods.
What is the best way to cook asparagus to retain nutrients?
Light cooking methods are generally best for retaining the nutrients in asparagus. Steaming or quick sautéing are excellent choices, as they minimize nutrient loss compared to boiling. Roasting or grilling are also good options that preserve much of its nutritional value while enhancing its flavor and texture. Avoid overcooking to maintain its crispness and nutrient content.
What can I use as an alternative to asparagus?
If you're looking for alternatives with similar nutritional benefits or culinary uses, consider other green vegetables. Green beans offer a similar texture and can be prepared in many of the same ways. Broccoli florets or zucchini spears can also serve as good substitutes, providing comparable vitamins, minerals, and fiber content in various dishes.
Does asparagus have a lot of fiber?
Asparagus contains a moderate amount of fiber, with 1.6g per 100g serving. While not exceptionally high compared to some other vegetables or legumes, this contribution is still beneficial for digestive health. Regular intake of foods with moderate fiber, like asparagus, helps support bowel regularity and overall gut function as part of a balanced diet.
Is asparagus good for heart health?
Asparagus contributes to heart health through several nutritional aspects. It is very low in sodium (3mg per 100g) and contains minimal saturated fat (0.1g per 100g), both of which are important for maintaining healthy blood pressure and cholesterol levels. Additionally, its fiber content and various vitamins and minerals support overall cardiovascular well-being, making it a heart-friendly vegetable.