Asparagus lovers know how versatile this stalky green vegetable is—eating it grilled, roasted, pickled, baked, and boiled any way they can from early to late spring when the harvest is at its peak. Varieties of asparagus can have their signature green hue, but also are grown in purple and white varieties. It’s also the ultimate spring delicacy, regardless of which color you enjoy best.
While local asparagus at peak freshness may only be available for a month or so in late spring, you can find this green stalky vegetable in grocery stores year-round. However, it’s fresh and abundant from late winter to early summer.
Whether you chop it up to bake it into quiche, pickle it to enjoy all year, or roast it with chicken for a sheet pan dinner, asparagus is a delicious and nutrient-rich vegetable. While we love it for its flavor and versatility, you can’t forget the plentiful health benefits of eating asparagus.
The nutrition content of asparagus
Asparagus is a low-calorie, high-fiber, high-protein vegetable rich in many micronutrients, including vitamin K, folate, copper, and several B vitamins. According to the United States Department of Agriculture (USDA), one cup of cooked asparagus (180 grams) has:
Macronutrients:
Micronutrients:
Is asparagus good for you?
“Asparagus is an MVP of vegetables, with a nutritional lineup that’s hard to beat!” says Pam Hartnett, MPH, RDN, nutrition writer, coach, and owner of The Vitality Dietitians.
How much asparagus can you eat in a day?
Every cup of cooked asparagus has 3.6 grams of fiber and 4.3 grams of protein, making it easy to meet your fiber goals and eat enough protein, especially if you follow a plant-based diet. Eating asparagus also gives your body a dose of polyphenols, saponins, and anthocyanins—plant compounds with powerful antioxidant properties and other health-promoting potentials.
Calorie for calorie, this vegetable is incredibly nutrient-dense, packing several nutrients into each delicious bite.
The 2020–2025 Dietary Guidelines for Americans recommends 2–3 cups of vegetables daily for adults. Only 10% of adults meet these recommendations. If you’re part of the 90% of people who aren’t eating the recommended servings of vegetables each day, asparagus is an easy way to increase your vegetable intake.
It’s simple to slip a little asparagus into any meal of the day. Add chopped and sauteed asparagus to your morning scrambled eggs, a sandwich and cup of cream for asparagus soup for lunch, and an all-in-one grill packet for dinner with salmon, sliced potatoes, and asparagus spears!
“Asparagus is considered a non-starchy vegetable, which doesn’t have as big of an impact on blood sugar as starchy vegetables like potatoes and corn do,” explains Amanda Lane, MS, RD, CDCES, and founder of Healthful Lane Nutrition.
