Delicious, nutritious, and fun!

  • Very low-calorie vegetable - just 20 calories per 100g.
  • High in fiber, 100g of fresh spears provide 2.1g of roughage.
  • Long been used in traditional medicines to treat conditions like dropsy and irritable bowel syndrome.
  • Good source of anti-oxidants such as lutein, zeaxanthin, carotenes, and cryptoxanthin's.
  • Fresh asparagus is rich sources of folates. 100 g of spears provide about 54 µg or 14% of RDA of folic acid.

Serve asparagus hot or cold, cooked or raw to get the most of this vegetable's nutrients.

14 %
of RDA of folic acid
Per 100g
Per 100g
2150 µmol
TE Antioxidant Strength
Per 100g
2.1 g
Dietary Fiber
Per 100g

Did You Know?

Asparagus has been used as a vegetable owing to its distinct flavor, and in medicine due to its diuretic properties and its purported function as an aphrodisiac. It is pictured as an offering on an Egyptian frieze dating to 3000 BC!  Greeks and Romans ate it fresh, and dried the vegetable for use in winter. Roman Epicureans froze its sprouts high in the Alps for the Feast of Epicurus. Emperor Augustus created the "Asparagus Fleet" for hauling the vegetable, and coined the expression "faster than cooking asparagus" for quick action.

Reaping the benefits for over two millennia

A recipe for cooking asparagus is given in one of the oldest surviving collections of recipes (Apicius's third-century BC De re coquinaria, Book III"). In the second century BC, the Greek physician Galen, highly respected within Roman society, mentioned asparagus as a beneficial herb, but as dominance of the Roman empire waned, asparagus' medicinal value drew little attention until al-Nafzawi's The Perfumed Garden. That piece of writing celebrates its purported aphrodisiacal power that the Indian Ananga Ranga attributes to "special phosphorus elements" that also counteract fatigue.