Native to the Mediterranean, asparagus spears were once consumed by the ancient Greeks and Romans, who ascribed medicinal properties to the vegetable. Nutritionally, asparagus makes a very low-calorie, fat-free diet side dish when served either cooked or raw. The Dietary Guidelines for Americans 2010 recommends adding more vegetables to your diet to avoid obesity and enhance daily nutrition.
Calories
A 1/2-cup serving of asparagus has only 20 calories, none of which come from fat. Asparagus spears are also bereft of other undesirable nutrients to avoid; they have no dietary cholesterol and are very low in natural sodium, containing only 15 mg, or 1 percent of the recommended daily value based on a 2,000-calorie diet. Raw asparagus is slightly lower in calories, containing only 15 per 1/2-cup serving. Mayo Clinic preventive medicine specialist Donald Hensrud states that asparagus and other fruits and vegetables that have indigestible fiber — celery, grapefruit, cabbage and broccoli — are sometimes referred to as "negative-calorie foods," because some dieters believe that it takes more calories to digest these foods than the food actually contains. While Hensrud notes that asparagus and other fruits and vegetables likely don't have negative calories, they can aid in your weight loss plan.
Vitamins and Minerals
Asparagus spears are a good source of essential nutrients. A 1/2-cup serving of cooked asparagus gives you 20 percent of the DV for vitamin A, a fat-soluble nutrient that encourages good vision and healthy teeth, bones, skin, mucus membranes and other body tissues. You also get 10 percent of the DV for vitamin C from a serving of cooked asparagus, along with lesser amounts of the minerals calcium and iron. According to the U.S. Department of Agriculture, asparagus is also a good source of folic acid, thiamin, potassium and vitamin B-6.
Fiber
Like other fruits and vegetables, asparagus contains fiber, an indigestible carbohydrate that promotes regular bowel movements and that's also linked to a reduction in colon cancer, diabetes, diverticulitis and heart disease. A 1/2-cup serving of cooked or raw asparagus gives you 2 g of fiber, or 7 percent of the DV. Harvard School of Public Health states that adults should strive to get at least 20 mg of fiber every day. Adult men and growing teens need even more fiber. Dietary fiber is a healthful addition to your diet, but it can cause embarrassing side effects, such as bloating and gas. Proteins and sugars rarely cause gas, but the carbohydrates in asparagus may cause belching and flatulence.
Other Information
Asparagus is sometimes dubber the "food of the kings." White asparagus is more common in Europe, while the green and green-purple types are consumed more frequently in North America. For the tastiest, most tender asparagus spears, select those with slender stalks and closed, compact tips. Store fresh asparagus by wrapping the bottoms of the stalks in damp paper towels and keeping them in the refrigerator crisper. The Centers for Disease Control and Prevention indicates that fresh asparagus loses its flavor rapidly, so eat it the same day it's purchased for best taste.
References
- Centers for Disease Control and Prevention: Asparagus
- MayoClinic.com: New Dietary Guidelines: How to Make Smart Choices; February 2011
- Harvard School of Public Health: Fiber: Start Roughing It
- National Digestive Diseases Information Clearinghouse: Gas in the Digestive Tract; January 2008
- University of Illlinois Extension: Asparagus
- MayoClinic.com: Negative Calorie Foods: Diet Gimmick or Weight Loss Aid?; D. Hensrud, M.D.; January 2010
- MedlinePlus Medical Encyclopedia: Vitamin A; February 2011
- U.S. Department of Agriculture: Asparagus (Brochure)
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