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Asparagus

Asparagus is a spring vegetable prized for its delicate flavor and exceptional folate and vitamin K, with only 27 calories per cup and antioxidants like glutathione.
  • Nutrition Facts

Serving Size: 1 cup raw (134g)

  • Calories: 27
  • Calories: 27
  • Fiber: 2.8g
  • Sugar: 2.5g
  • Protein: 3g
  • Fat: 0.2g
  • Key Nutrients
Folate, Vitamin K, Vitamin C
  • Key Vitamins
Vitamin K (46% DV), Folate (17% DV), Thiamin (B1) (16% DV), Riboflavin (B2) (15% DV), Vitamin E (10% DV), Vitamin C (8% DV), Niacin (B3) (8% DV), Vitamin B6 (7% DV)
  • Essential Minerals
Copper (28% DV), Iron (16% DV), Manganese (9% DV), Zinc (7% DV), Selenium (6% DV), Potassium (6% DV), Phosphorus (6% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh asparagus spears on white background
Fresh asparagus spears on white background
  • Health Benefits:

    • An outstanding source of folate, providing over a third of the daily value per cup, critical for cell growth and DNA repair.

    • Exceptionally rich in vitamin K, essential for proper blood clotting and bone health.

    • Contains prebiotic fiber (inulin), which may nourish beneficial gut bacteria and support digestive health.

    • A natural source of glutathione, one of the body's most important antioxidants the body produces naturally.

    • Contains the amino acid asparagine, traditionally associated with a mild diuretic effect.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.