Asparagus officinalis


Considered a gastronomic delicacy since ancient times, green asparagus is a perennial garden plant belonging to the lily family, which also includes garlic, leek, and onion. Although most people prefer to eat green asparagus cooked, it is safe to eat raw.

Nutrition Facts
1 servings per container
Serving size 100g

Amount per serving
Calories 15
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 4g 2%
Dietary Fiber 2g 7%
Total Sugars 2g
Includes g Added Sugars 0%
Protein 2g

Calcium 2mg 1%
Iron 12mg 67%
Magnesium 4%
Phosphorus 5%
Folate 13%
Vitamin K 52%
Potassium 6%
Not a significant source of vitamin D, or potassium.

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Retrieved from January 2015

How to store

  • 0 - 2ºc
  • Wash before eating


Research areas

Research into the health benefits of this fruit is currently being carried out in the following areas:

  • Antioxidant properties

  • Protection of the nervous system

  • Bladder health

For more information please click here

Asparagus is...


One serving of green asparagus (1/2 a cup) provides 52% of the recommended daily intake of vitamin K. Although sometimes referred to as the “forgotten vitamin”, this vitamin is essential for blood clotting, preventing osteoporosis, and hardening of the arteries.


Half a cup of green asparagus provides 9% of the recommended daily intake of vitamin C. Vitamin C helps support the immune system; it also helps with wound healing, the production of collagen, and it increases the amount of iron that the body can absorb from plants. Green asparagus is also rich in antioxidants (flavonoids), which help our bodies fight toxins and free radicals.


Half a cup of green asparagus provides 13% of the recommended daily intake of folate. Both folate and folic acid are a type of B vitamin; folate occurs naturally in food, while folic acid is the synthetic form. It is important for all women to take folic acid, especially those who are pregnant as it helps prevent birth defects.


A serving of green asparagus (100 grams) provides 12% of the recommended daily intake of iron. Iron is needed for the production of hemoglobin, and it also helps build healthy muscles.

Interesting info

Also known as gorriones guts, mai farang, shatavari and espárrago, this vegetable is believed to have originated in Egypt; in fact, it is depicted in Egyptian art dating back more than 5,000 years. During the Italian Renaissance, the asparagus was regarded as a natural aphrodisiac, and as such, it was forbidden in monasteries. In 17th century France, King Louis XIV had asparagus growing in the palace gardens as they were considered an exquisité. In Colombia, green asparagus are grown in the region known as the Coffee Belt. Did you know that the cultivation of white asparagus was developed in the 19th century? This type of asparagus is white because it grows underground and it doesn’t receive any sunlight; therefore, it doesn’t develop chlorophyll, which gives vegetables their green color. There are two main varieties of asparagus: white and green. In traditional medicine, the asparagus root is used to treat infertility and some symptoms of menopause.

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