Ingredients / Vegetables / Asparagus
Asparagus Peak season
Season May–Jul
Ruled by ♀ Venus
Calories 25 kcal
Protein 2.9 g
MW reference 1

Asparagus

Vegetables Seasonal ♀ Venus

Asparagus consists of the edible young shoots of Asparagus officinalis. While available year-round via imports, the British season is famously brief, lasting from late April to June. Celebrated for its distinct earthy flavor and tender texture, it is a significant source of folate, fiber, and vitamins A, C, and K.

Nutrition facts

Per 100 g

Energy25 kcal / 103 kJ
Protein2.9 g
Carbs2.0 g
— of which sugars1.9 g
Fat0.6 g
— saturated0.1 g
Salt1 mg Na
Vitamin C12.0 mg
Iron0.70 mg

Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.

Reference data McCance & Widdowson 2021
Asparagus, raw · 13-157 · DG

Tough base of stems removed

Energy & Proximates
Energy25.00kcal
Energy103.00kJ
Water91.40g
Protein2.90g
Fat0.60g
Carbohydrates2.00g
of which sugars1.90g
of which starch0.10g
Fibre (AOAC)—g
Fibre (NSP)1.70g
Alcohol—g
Fat Breakdown
Total fat0.60g
Saturated0.10g
Monounsaturated0.10g
Polyunsaturated0.20g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium1.00mg
Potassium260.00mg
Calcium27.00mg
Magnesium13.00mg
Phosphorus72.00mg
Iron0.700mg
Copper0.080mg
Zinc0.700mg
Selenium1.00µg
Iodine—µg
Vitamins
Vitamin A53.00µg
Vitamin D—µg
Vitamin E1.160mg
Vitamin C12.00mg
Thiamin (B1)0.160mg
Riboflavin (B2)0.060mg
Niacin (B3)1.000mg
Vitamin B60.090mg
Vitamin B12—µg
Folate175.00µg
Recipes using Asparagus

Brown Sugar Asparagus

Seasoned Grilled Asparagus

Grilled Asparagus

Baked Asparagus

Pea & broad bean shakshuka

Hot Or Cold Sesame Asparagus

Asparagus cream pasta

Simple, Not Mushy, Asparagus

Asparagus And Toasted Garlic

Air Fryer Bacon Wrapped Asparagus

Bacon Wrapped Asparagus

Hot-smoked salmon salad with a chilli lemon dressing

Pasta primavera

One-pan salmon with roast asparagus

Pasta with hazelnut pesto and asparagus

Spring greens carbonara
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