Asparagus is a vegetable that is grown throughout North and South America, though the country that commercially produces the most of this vegetable is China in Asia. There are three types of asparagus with different colours: the Spanish white variety, French purple variety, and of course the American green variety that is most commonly eaten in our homes. When picking asparagus at the store, select asparagus with strong spears and stalks that snap when you bend their stems, for optimal freshness.



  • Is a good source of fibre! Fibre is a type of carbohydrate that your body can’t digest. Because of this, it helps with your digestive system, makes you feel fuller and prevents overeating.
  • Is also a fantastic source of vitamin K. Vitamin K is used throughout the body for bone health and keeps our blood functioning correctly.
  • Has a large amount of vitamin C! Vitamin C is a water-soluble nutrient that acts as an antioxidant, and helps your body grow and repair itself.
  • Provides your body with folate. Folate is an important nutrient that also helps make red blood cells. Folate is especially important in pregnancy, where it prevents birth defects to the baby.
  • Is a good source of vitamin A. Your body uses vitamin A for vision, and also to keep your immune system strong for fighting off colds and infections.
  • Also contains important minerals like zinc and potassium. Both are used for various functions throughout the body, like immune system healing and keeping your body systems in balance.


Nutritional Value of ½ cup (95 g) Cooked Asparagus

  • 88 calories
  • 9 g carbohydrate
  • 9 g fibre
  • 3 g protein
  • 2 g fat
  • 53% of daily vitamin K requirements for women, 40% for men
  • 35% daily folate requirements


Did You Know

After consuming asparagus, sometimes one’s urine takes on a peculiar odour. This does not indicate that asparagus is bad for you. In fact, the strong odour is a result of an antioxidant in asparagus called “asparagusic acid” that helps contribute to your health!