Asparagus
Description
Asparagus, the young shoots of the asparagus plant of the genus of Liliaceae. This vegetable is a good source of provitamin A carotenoids, vitamin C, and vitamin K; it is also a fair source of folic acid.
Available from February through June.
Note: Avoid stalks with tips partially open, spread or wilted, as these probably will be tough. Angular or flat stalks tend to be woody. Slightly wilted stalks sometimes may be freshened in cold water.
This herb has approval status by the German Commission E.
References:
Blumenthal, M (Ed.): The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. American Botanical Council. Austin, TX. 1998.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 35 | 15 | 24 |
| Protein: | 3.4 | 1.55 | 2.59 gm |
| Carbohydrates: | 6.8 | 2.64 | 3 gm |
| Fiber: | .945 | .50 | .93 gm |
| Total fats: | .3 | .19 | .78 gm |
| Saturated fats: | .067 | .043 | .178 gm |
| Unsaturated fats: | .139 | .085 | .369 gm |
| Cholesterol: | 0 | 0 | 0 mg |
1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 4 spears, 60 grams
3. Canned, Drained - 1/2 cup, 121 grams
| 5 | 6 | |
| Calories: | 14 | 17 |
| Protein: | 1.87 | 1.77 gm |
| Carbohydrates: | 2.38 | 2.92 gm |
| Fiber: | .51 | .50 gm |
| Total fats: | .13 | .25 gm |
| Saturated fats: | .030 | .057 gm |
| Unsaturated fats: | .063 | .118 gm |
| Cholesterol: | 0 | 0 mg |
4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | 1220 | 498 | - IU |
| Thiamine: | .24 | .059 | - mg |
| Vitamin B-2: | .27 | .073 | - mg |
| Vitamin B-6: | .2 | .085 | - mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | .675 | - | - mcg |
| Niacin: | 2 | .631 | - mg |
| Pantothenic Acid: | .837 | .097 | - mg |
| Folic acid: | .086 | 58.8 | 115.7 mcg |
| Vitamin C: | 45 | 15.7 | - mg |
| Vitamin E: | 2.59 | - | - IU |
1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 4 spears, 60 grams
3. Canned, Drained - 1/2 cup, 121 grams
| 4 | 5 | USRDA | |
| Vitamin A: | 550 | 491 | 5000 IU |
| Thiamine: | .070 | .039 | 1.7 mg |
| Vitamin B-2: | .076 | .062 | 1.7 mg |
| Vitamin B-6: | .064 | .012 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | .697 | .623 | 20 mg |
| Pantothenic Acid: | .107 | .095 | 10 mg |
| Folic acid: | 110.6 | 80.8 | 400 mcg |
| Vitamin C: | 18.5 | 14.7 | 60 mg |
| Vitamin E: | - | - | 30 IU |
4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 30 | 15 | - mg |
| Copper: | .148 | .060 | .116 mg |
| Iron: | 1.4 | .40 | 2.22 mg |
| Magnesium: | 27 | 11 | - mg |
| Manganese: | .256 | .125 | - mg |
| Phosphorus: | 84 | 36 | - mg |
| Potassium: | 375 | 186 | - mg |
| Selenium: | - | - | - mcg |
| Sodium: | 3 | 3 | - mg |
| Zinc: | 1.31 | .29 | .49 mg |
1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 4 spears, 60 grams
3. Canned, Drained - 1/2 cup, 121 grams
| 4 | 5 | USRDA | |
| Calcium: | 15 | 14 | 1000 mg |
| Copper: | .079 | .103 | 2 mg |
| Iron: | .42 | .38 | 18 mg |
| Magnesium: | 8 | 8 | 400 mg |
| Manganese: | .118 | .111 | n/a mg |
| Phosphorus: | 37 | 33 | 1000 mg |
| Potassium: | 147 | 131 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 5 | 2 | n/a mg |
| Zinc: | .34 | .33 | 15 mg |
4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .040 | .015 | .025 gm |
| Threonine: | .115 | .043 | .073 gm |
| Isoleucine: | .151 | .057 | .096 gm |
| Leucine: | .180 | .067 | .113 gm |
| Lysine: | .196 | .074 | .122 gm |
| Methionine: | .039 | .015 | .025 gm |
| Cysteine: | .049 | .019 | .030 gm |
| Phenylalanine: | .097 | .037 | .062 gm |
| Tyrosine: | .064 | .025 | .041 gm |
| Valine: | .160 | .060 | .099 gm |
| Arginine: | .193 | .073 | .121 gm |
| Histidine: | .063 | .024 | .040 gm |
| Alanine: | .194 | .073 | .122 gm |
| Aspartic acid: | .479 | .180 | .300 gm |
| Glutamic acid: | .676 | .254 | .424 gm |
| Glycine: | .134 | .050 | .083 gm |
| Proline: | .219 | .082 | .138 gm |
| Serine: | .157 | .059 | .098 gm |
1. Raw - 1 cup, 135 grams
2. Boiled, Drained - 4 spears, 60 grams
3. Canned, Drained - 1/2 cup, 121 grams
| 4 | 5 | |
| Tryptophan: | .018 | .017 gm |
| Threonine: | .052 | .049 gm |
| Isoleucine: | .069 | .065 gm |
| Leucine: | .081 | .077 gm |
| Lysine: | .089 | .084 gm |
| Methionine: | .018 | .017 gm |
| Cysteine: | .022 | .021 gm |
| Phenylalanine: | .044 | .042 gm |
| Tyrosine: | .030 | .028 gm |
| Valine: | .072 | .068 gm |
| Arginine: | .088 | .083 gm |
| Histidine: | .029 | .028 gm |
| Alanine: | .088 | .083 gm |
| Aspartic acid: | .217 | .205 gm |
| Glutamic acid: | .306 | .290 gm |
| Glycine: | .061 | .058 gm |
| Proline: | .099 | .094 gm |
| Serine: | .071 | .067 gm |
4. Frozen - 4 spears, 58 grams
5. Frozen, Boiled, Drained - 4 spears, 60 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.
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