What is Asparagus (Cooked)?
Asparagus is a nutrient-dense vegetable packed with folate, vitamins K, A, and C. It contains unique compounds including asparagusic acid and inulin fiber that support gut health. Asparagus is a natural diuretic and provides antioxidants that support brain health and reduce inflammation.
Key Highlights
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
- Natural diuretic helps reduce water retention
- Provides glutathione, powerful antioxidant
- Only 40 calories per cup, very low glycemic
Asparagus (Cooked) Nutrition Facts
Nutrition values per 180 g (180g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 40 | - |
| Total Fat | 0g | 0% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 7.4g | 3% |
| Dietary Fiber | 2.8g | 10% |
| Sugars | 0g | - |
| Protein | 4.3g | 9% |
| Vitamins | ||
| Vitamin C | 12mg | 13% |
| Vitamin A | 108mcg | 18% |
| Vitamin K | 91mcg | 91% |
| Folate | 268mcg | 67% |
| Minerals | ||
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Asparagus (Cooked)
Exceptionally high in folate (67% DV) for cell division
Exceptionally high in folate (67% DV) for cell division
Rich in vitamin K (91% DV) for blood clotting and bones
Rich in vitamin K (91% DV) for blood clotting and bones
Provides vitamin A (18% DV) for vision and immunity
Provides vitamin A (18% DV) for vision and immunity
Good vitamin C source (13% DV)
Good vitamin C source (13% DV)
Contains inulin fiber feeding beneficial gut bacteria
Contains inulin fiber feeding beneficial gut bacteria
Natural diuretic helps reduce water retention
Natural diuretic helps reduce water retention
Provides glutathione, powerful antioxidant
Provides glutathione, powerful antioxidant
Only 40 calories per cup, very low glycemic
Only 40 calories per cup, very low glycemic
Asparagus (Cooked) for Your Health Goals
Discover how Asparagus (Cooked) can support your specific nutrition and health goals:
Asparagus (Cooked) for Gut Health
Inulin fiber feeds beneficial gut bacteria
Relevance: 8.4/10Asparagus (Cooked) for Weight Loss
Very low calorie (40/cup), natural diuretic, fiber
Relevance: 8.2/10Asparagus (Cooked) for Anti Aging
Vitamin E, glutathione, vitamin C protect against aging
Relevance: 8.0/10Asparagus (Cooked) for Heart Health
Folate, vitamin K, fiber support cardiovascular health
Relevance: 7.5/10Asparagus (Cooked) for Metabolic Health
Very low calorie, low GI, natural diuretic
Relevance: 7.3/10How to Select & Store Asparagus (Cooked)
🏠 Storage Tips
- Store upright in jar with 1 inch water in refrigerator for up to 5 days
- Or wrap stems in damp paper towel and refrigerate
- Snap off woody ends before cooking
- Thicker spears are just as tender as thin ones
Best Ways to Eat Asparagus (Cooked)
Quick Recipe Ideas
- Roast at 425°F with olive oil for 15-20 minutes
- Grill for smoky flavor
- Steam for 5-7 minutes until tender-crisp
- Shave raw into salads with lemon
- Sauté with garlic and lemon
- Wrap in prosciutto and bake
Track Asparagus (Cooked) in Your Diet
Use Nutrivio to log Asparagus (Cooked) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
