Asparagus (Cooked) Overview
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.
Why Asparagus (Cooked) Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Asparagus (Cooked) Nutrition Facts
Per 180g (1 cup)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 40 | — |
| Protein | 4.3g | 9% |
| Total Carbohydrates | 7.4g | 3% |
| Dietary Fiber | 2.8g | 10% |
| Sugar | g | — |
| Total Fat | g | 0% |
| vitaminC | 12mg | 13% |
| vitaminA | 108mcg | 18% |
| vitaminK | 91mcg | 91% |
| folate | 268mcg | 67% |
GI: 15 ()
Key Nutrients in Asparagus (Cooked) for Gut Health
Fiber
2.8gSupports gut health by providing essential fiber
Best Ways to Eat Asparagus (Cooked) for Gut Health
- 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
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Asparagus (Cooked) Health Benefits
- 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
Important Considerations
- May cause strong-smelling urine (harmless)
- High in purines - may trigger gout in susceptible individuals
- Some people allergic to asparagus
- Natural diuretic effect - stay hydrated
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