Asparagus can be enjoyed raw or cooked, and it’s often a star ingredient in soups, stews, salads, and other dishes. Asparagus benefits include its low caloric value and its high vitamin, mineral, and antioxidant content.

Asparagus, officially known as Asparagus officinalis, is a member of the lily family.

This popular vegetable comes in various colors: green, white, and purple. It’s used in dishes worldwide, including frittatas, pasta, and stir-fries.

This article uncovers 7 health benefits of asparagus, all supported by science.

1. Many Nutrients But Few Calories

Asparagus is low in calories but boasts an impressive nutrient profile.

In fact, just half a cup (90 grams) of cooked asparagus contains (1):

  • Calories: 20
  • Protein: 2.2 grams
  • Fat: 0.2 grams
  • Fiber: 1.8 grams
  • Vitamin C: 12% of the RDI
  • Vitamin A: 18% of the RDI
  • Vitamin K: 57% of the RDI
  • Folate: 34% of the RDI
  • Potassium: 6% of the RDI
  • Phosphorous: 5% of the RDI
  • Vitamin E: 7% of the RDI

Asparagus also possesses small amounts of other micronutrients, including iron, zinc and riboflavin.

It’s an excellent source of vitamin K, an essential nutrient involved in blood clotting and bone health (2).

In addition, asparagus is high in folate, a nutrient that is vital for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation (3).

Summary Asparagus is a
low-calorie vegetable that is an excellent source of essential vitamins and
minerals, especially folate and vitamins A, C and K.

2. Good Source of Antioxidants

Antioxidants are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress.

Oxidative stress contributes to aging, chronic inflammation and many diseases, including cancer (4, 5).

Asparagus, like other green vegetables, is high in antioxidants. These include vitamin E, vitamin C and glutathione, as well as various flavonoids and polyphenols (6, 7).

Asparagus is particularly high in the flavonoids quercetin, isorhamnetin and kaempferol (8, 9).

These substances have been found to have blood pressure-lowering, anti-inflammatory, antiviral and anticancer effects in a number of human, test-tube and animal studies (10, 11, 12, 13).

What’s more, purple asparagus contains powerful pigments called anthocyanins, which give the vegetable its vibrant color and have antioxidant effects in the body (14).

In fact, increasing anthocyanin intake has been shown to reduce blood pressure and the risk of heart attacks and heart disease (15, 16, 17).

Eating asparagus along with other fruits and vegetables can provide your body with a range of antioxidants to promote good health.

Summary Asparagus is a
good source of antioxidants, including vitamins C and E, flavonoids and
polyphenols. Antioxidants prevent the accumulation of harmful free radicals and
may reduce your risk of chronic disease.

3. Can Improve Digestive Health

Dietary fiber is essential for good digestive health.

Just half a cup of asparagus contains
1.8 grams of fiber, which is 7% of your daily needs.

Summary As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes.
Summary Asparagus is high in folate (vitamin B9), an important nutrient that helps reduce the risk of neural tube defects during pregnancy.
Summary Asparagus contains potassium, a mineral that can help lower high blood pressure. In addition, animal research has found that asparagus may contain an active compound that dilates blood vessels, thus lowering blood pressure.
Summary Asparagus has a number of features that make it a weight-loss friendly food. It’s low in calories, high in water and rich in fiber.
Summary Asparagus is a delicious and versatile vegetable that’s easy to incorporate into your diet. Add it to salads, frittatas, omelets and stir-fries.

Just half a cup of asparagus contains 1.8 grams of fiber, which is 7% of your daily needs.