Asparagus, Raw
Introduction
Asparagus is a perennial vegetable from the lily family (Asparagaceae) grown for its tender edible shoots; it is a plant, and can be eaten either raw or cooked — raw when young and thin for a crisp, grassy flavour, or cooked (steamed, roasted, grilled, blanched or sautéed) to soften fibres and deepen sweetness.
Typical spears range from pale green to deep green and sometimes purple or white; green colour comes from chlorophyll produced in sunlight, purple varieties contain anthocyanins, and white asparagus is grown covered to prevent chlorophyll development.
Asparagus is low in calories and provides notable nutrients including fibre, vitamin K, folate (B9), vitamin C, vitamin A (as beta‑carotene), and some vitamin E, plus minerals such as potassium, phosphorus and small amounts of iron and calcium; it also contains plant compounds with antioxidant and prebiotic properties, including glutathione and inulin.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.