Asparagus: properties, nutritional values, calories

Asparagus: properties, nutritional values, calories

Not only tasty and versatile, but also nutrients and excellent health allies. Let's see together all the benefits of asparagus and how to use them in the kitchen!



Description of the asparagus and period

L'asparagus (Asparagus officinalis) it is a herbaceous plant, spontaneous or cultivated, which belongs to the Liliaceae family, whose collection period goes from the end of March until May-June.

With a bitter taste, asparagus is very versatile in the kitchen and there are several varieties, such as green, white or purple asparagus, with similar nutritional values ​​and properties. 

Properties of asparagus

Since ancient times, asparagus was known for their diuretic and kidney-friendly properties. However, these valuable vegetables have numerous other benefits and nutrients. Let's see some of them:

  • Rich in vitamin K., asparagus improves blood clotting ability and bone health.
  • Rich in folate, are very useful in pregnancy, to improve embryonic growth and development.
  • They have a high antioxidant power, thanks to the presence of molecules such as quercetin, campferol and Vitamin C.
  • Rich in insoluble fiber, improve intestinal transit and microbiota.
  • They improve blood pressure, thanks to the high potassium content.
  • Rich in potassium and other minerals and low in sodium, asparagus favors the elimination of excess liquids.

Generally, the possible adverse effects of asparagus are few, but better to avoid them e ask your doctor for support if you have gout or kidney problems.

Calories and nutritional values ​​of asparagus

100 g of asparagus provide:

  • 29 kcal
  • 3,6 g protein
  • G carbohydrates 3,3
  • Sugars 3,3 g
  • 0,2 g fat
  • Fiber 2,1 g

Asparagus, allies of

Gut health, bone health, longevity.


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Curiosities about asparagus

  • The characteristic smell of urine that occurs after eating asparagus would be due to the presence in vegetables of molecules whose metabolism gives rise to sulfur compounds. However, the mechanism is still unclear.
  • Consuming asparagus regularly could be good for your mood, As rich in tryptophan, an amino acid precursor of serotonin, which represents the molecule of happiness!
  • Asparagus has been known and appreciated since ancient times, so much so that in the imperial age ships completely dedicated to their trade were set up.


A recipe with asparagus

With their characteristic bitter taste, asparagus is very versatile in the kitchen and lends itself well to the preparation of first or second courses.

Probably the most common pairing is the one with the eggs: they can be used to make omelettes or to prepare scrambled eggs.

Excellent even if cooked in the oven or sautéed in a pan, to be combined with a second course of meat or fish, but their flavor is particularly enhanced in the preparation of a risotto.

Risotto with asparagus


Ingredients for people 4

  • 320 gr of rice for risotto
  • 1 bunch of asparagus (preferably wild)
  • vegetable broth to taste
  • 1 clove of garlic
  • 1 tablespoon of extra virgin olive oil
  • 3 spoons of parmesan
  • Salt to taste



  1. After washing and cutting the asparagus, let them boil for about 15 minutes, until they are tender.
  2. Meanwhile, prepare the vegetable broth with celery, carrot, onion and parsley.
  3. Once cooked, drain the asparagus without throwing away the cooking water, which will be added to the vegetable broth.
  4. Lightly brown the garlic clove in a little olive oil, remove it from the pan and add the rice, letting it toast for a few minutes.
  5. Gradually add the vegetable broth mixed with the asparagus cooking water, stirring constantly.
  6. When almost cooked, add the previously boiled asparagus and stir in a sprinkling of Parmesan cheese.

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Bibliography and sources

Folic acid supplementation in pregnancy and implications in health and disease, Journal of Biomedical Science

Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention, Reviews in obstetrics & gynecology

Evaluation of the antioxidant activity of asparagus, broccoli and their juices, Food Chemistry

Antiradical capacity and polyphenol composition of asparagus spears varieties cultivated under different sunlight conditions, Acta scientiarum polonorum. Technologia alimentaria

Fiber and Prebiotics: Mechanisms and Health Benefits, Nutrients

Green Asparagus (Asparagus officinalis) Prevented Hypertension by an Inhibitory Effect on Angiotensin-Converting Enzyme Activity in the Kidney of Spontaneously Hypertensive Rats, American Chemical Society

Bifidobacteria and Their Molecular Communication with the Immune System, Frontiers in Microbiology

Food composition database for epidemiological studies in the country, European Oncological Institute

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