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Food

Asparagus

Foods / Asparagus

About This Food

Description

A member of the lily family, the edible part of this ultimate "luxury" vegetable is actually the young underground sprout or shoot.

Asparagus is an excellent source of vitamin A, and a good source of folate, thiamin, riboflavin, copper and vitamin C. The National Cancer Institute has noted that asparagus is the food highest in glutathione—a powerful detoxifying enzyme, produced by the liver.

Glycemic Index=15
Glycemic Load=0
Antioxidant Score (ORAC)=2,150

Selecting & Storing

The optimum season for fresh asparagus lasts from February through June, although hothouse asparagus is available year-round in some regions. It`s best cooked the same day it`s purchased but will keep, tightly wrapped in a plastic bag, 3 to 4 days in the refrigerator. Or, store standing upright in about an inch of water, covering the container with a plastic bag.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminK
Good Source of
  • Fiber
  • Iron
  • VitaminC
  • Folate
  • Copper
  • Thiamin
  • Riboflavin
  • Manganese
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 27

Omega-6 / Omega-3 ratio: 4 : 1

Macronutrients
Amount
Total Fat
0.16 g
Saturated Fat
0.05 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
0.07 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
13 g
ALA
13 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
5.2 g
Net Carbohydrate
2.39 g
Sugars
2.52 g
Fiber
2.81 g
Protein
2.95 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
1013.04 IU
20%
Vitamin C
7.5 mg
12%
Vitamin D
0 IU
0%
Vitamin E
1.51 IU
5%
Vitamin B6
0.12 mg
6%
Vitamin B12
0 mcg
0%
Vitamin K
55.74 mg
70%
Folate
69.68 mcg
17%
Niacin
1.31 mg
7%
Riboflavin
0.19 mg
11%
Thiamin
0.19 mg
13%
Choline
21.44 mg
4%
Minerals
Calcium
32.16 mg
3%
Copper
0.25 mg
12%
Iron
2.87 mg
16%
Magnesium
18.76 mg
5%
Manganese
0.21 mg
10%
Phosphorous
69.68 mg
7%
Potassium
270.68 mg
8%
Selenium
3.08 mcg
4%
Sodium
2.68 mg
0%
Zinc
0.72 mg
5%
Phytonutrients
Alpha-carotene
12.06 mcg
Beta-carotene
601.66 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
951.4 mcg
Lycopene
0 mcg

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