Asparagus

Discover great tips to prepare these flavoursome spears

Cut & clean
Wash thoroughly under cool water to remove dirt or grit. Cut off tough ends.

Barbecue to perfection
Barbecuing is an excellent, easy way to cook asparagus. Simply add spears to grill for 3 to 5 minutes for a great addition to your salad or a simple, healthy side dish.

Power food
Asparagus is a good source of vitamin C and folic acid.

Super side dish
Immerse clean stalks in boiling water, reduce heat, and simmer for 5 minutes—until they are bright green. Toss with olive oil and add salt and pepper to taste.

Preparation, uses, and tips

Because it’s grown in sandy soil, asparagus should be washed thoroughly to remove any dirt or grit. Snap any tough ends off and immerse the stalks in boiling salted water. Reduce heat, simmer, and remove after about five minutes, while still bright green. Toss with olive oil and serve hot. Asparagus is also good in stir-fry dishes.

Buying and storing tips

The peak season for fresh asparagus lasts from February through June; hothouse asparagus is available all the year round in some regions. Asparagus is also available tinned and frozen. When buying asparagus, choose firm, bright green (or pale ivory) stalks with tight tips. Wider spears are from older plants, and slender spears from younger ones; both are tender and flavoursome. Store asparagus tightly wrapped in a plastic bag for up to three days in the refrigerator. It may also be stored standing upright, with the stems immersed in about an inch of water and the tops covered with plastic.

Varieties

Green asparagus is the most commonly seen type. White asparagus, which is grown underground to prevent chlorophyll from developing and turning it green, has thicker, smoother spears. It’s harder to find, but worth the effort. A less frequently seen variety is purple asparagus, called viola, which actually turns green during cooking.

Nutrition Highlights

Asparagus, 3 medium spears of asparagus (raw)
Calories: 11
Protein: 1.1g
Carbohydrate: 2.2g
Total Fat: 0.09g
Fiber: 1.0g
*Good source of: Vitamin C (6.3mg), and Folate (61mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.