Selectingasparagus

When selecting asparagus look for stalks that are straight, fresh appearing, and uniform in size to ensure that they are done cooking at the same time. Asparagus tips should be firm with closed, compact tips and good green color. The thickness of the stalk is not important; both thin and thick asparagus can be tender.

Storing


Eat fresh asparagus as soon as possible, although it can be stored in the refrigerator. To extend the life of the asparagus so it doesn’t dry out, wrap ends of asparagus with moist paper towel.

Preparation

Cooking asparagus is very simple, break off each stalk as far down as it snaps easily.  Wash remaining asparagus thoroughly then it is ready to be boiled, steamed, grilled or roasted.


Nutrition Information

Asparagus
Nutritional value per 100 g (3.5 oz)

Energy 20 kcal   90 kJ

Carbohydrates    

3.88 g

- Sugars  1.88 g

- Dietary fiber  2.1 g  

Fat

0.12 g

Protein

2.20 g

Thiamin (Vit. B1)  0.143 mg  

11%

Riboflavin (Vit. B2)  0.141 mg  

9%

Niacin (Vit. B3)  0.978 mg  

7%

Pantothenic acid (B5)  0.274 mg 

5%

Vitamin B6  0.091 mg

7%

Folate (Vit. B9)  52 μg 

13%

Vitamin C  5.6 mg

9%

Calcium  24 mg

2%

Iron  2.14 mg

17%

Magnesium  14 mg

4% 

Phosphorus  52 mg

7%

Potassium  202 mg  

4%

Zinc  0.54 mg

5%

Manganese 0.158 mg

 

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database