Asparagus, raw
FDC 168389cup (134 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 97 · +4 vs Vegetables medianRaw asparagus scores 97 of 100 on the density scale, an Elite result and rank 19 of 60 in Vegetables, though its nutrient profile is more balanced than spiked: iron is the only standout at 12% DV per 100 grams, in a vegetable that carries just 20 calories in that amount.
Asparagus spears are usually steamed, roasted, or grilled rather than eaten raw, and are a familiar side with eggs or grilled proteins. Protein is low at 2.2 grams per 100 g and sodium negligible at 2 mg, so its main contribution to a plate is volume and iron with very few calories attached.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | 1% |
| Total fat | 0.12 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 3.9 g | 1% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | 1.9 g | |
| Protein | 2.2 g | 4% |
| Potassium | 202 mg | 4% |
| Calcium | 24 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 5.6 mg | 6% |
| Vitamin A | 38 µg | 4% |
| Vitamin E | 1.1 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | 1% |
| Total fat | 0.16 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.7 mg | 0% |
| Carbohydrate | 5.2 g | 2% |
| Dietary fiber | 2.8 g | 10% |
| Sugars | 2.5 g | |
| Protein | 2.9 g | 6% |
| Potassium | 271 mg | 6% |
| Calcium | 32 mg | 2% |
| Iron | 2.9 mg | 16% |
| Magnesium | 19 mg | 4% |
| Vitamin C | 7.5 mg | 8% |
| Vitamin A | 51 µg | 6% |
| Vitamin E | 1.5 mg | 10% |
Source: USDA FoodData Central · Public domain
FDC 168389Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pumpkin, rawDensity 97 vs 97Okra, rawDensity 97 vs 97Pimento, cannedDensity 98 vs 97