Asparagus
BLS 4.0 food: Asparagus raw (Spargel roh), code G450100 · cross-reference USDA FDC #168389
Per portion (150 g)
42 kcalenergy
2.9 gprotein
2.1 gfibre
0.23 gfat
6 gcarbohydrate
Verified benefits — authorised EU health claims
Asparagus meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 28 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 28 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 28 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 16 more authorised claims
Vitamin C contributes to normal collagen formation for the normal function of gums.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal psychological function.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 19.9 mg per 100 g = 25 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 104 µg per 100 g = 139 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 104 µg per 100 g = 139 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 121 µg per 100 g = 61 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 28 kcal | 42 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 2 g | 2.9 g | BLS PROT625 · Other nutrient databasereferenceConverted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Fat | 0.16 g | 0.23 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 4 g | 6 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 3.8 g | 5.7 g | BLS SUGAR · Calculated by formula | |
| starch | 0.09 g | 0.14 g | BLS STARCH · Other nutrient databasereferenceMcCance and Widdowson`s; The Composition of Foods, Seventh Summary Edition; 2015 | |
| Dietary fibre | 1.4 g | 2.1 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 0.1 g | 0.15 g | BLS FIBSOL · Laboratory analysis | |
| Water | 93.6 g | 140 g | BLS WATER · Aggregated from several sourcesreferenceAmaro-Lopez, M. A., et al.; Trends and nutritional significance of mineral content in fresh white asparagus spears.; International Journal of Food Sciences and Nutrition; 1998; 5 Senyan, S., et al.; Seasonal variations in nutritional components of green asparagus using the mother fern cultivation.; Scientia Horticulturae; 2007; 3 Amaro, M. A., et al.; Effect of industrial processing on the mineral content of white asparagus.; International Journal of Food Science and Technology; 1997; 5 Lopez, M. A. A., et al.; Nutritional changes in the essential trace elements content of asparagus during industrial processing; Food Research International; 1999; 7 | |
| Salt | 0.01 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.03 g | 0.04 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.01 g | 0.01 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.07 g | 0.11 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.03 g | 0.04 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.03 g | 0.04 g | BLS F18:3CN3 · Scientific literaturereferenceConverted value from: Martins, D., et al.; Nutritional and in vitro antioxidant properties of edible wild greens in Iberian Peninsula traditional diet.; Food Chemistry; 2011; 2 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.05 g | 0.07 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.05 g | 0.07 g | BLS F18:2CN6 · Scientific literaturereferenceConverted value from: Martins, D., et al.; Nutritional and in vitro antioxidant properties of edible wild greens in Iberian Peninsula traditional diet.; Food Chemistry; 2011; 2 | |
| Oleic acid | 0.01 g | 0.01 g | BLS F18:1CN9 · Scientific literaturereferenceConverted value from: Martins, D., et al.; Nutritional and in vitro antioxidant properties of edible wild greens in Iberian Peninsula traditional diet.; Food Chemistry; 2011; 2 | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 1.1 mg | 1.7 mg | 9 % | BLS VITE · Scientific literaturereferenceConverted value from: Chun, J., et al.; Tocopherol and tocotrienol contents of raw and processed fruits and vegetables in the United States diet; Journal of Food Composition and Analysis; 2006; 19; 2-3 |
| Vitamin K | 104 µg | 156 µg | 139 % | BLS VITK · Calculated by formula |
| Vitamin C | 19.9 mg | 29.8 mg | 25 % | BLS VITC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Thiamin (vitamin B1) | 0.11 mg | 0.17 mg | 10 % | BLS THIA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Riboflavin (vitamin B2) | 0.1 mg | 0.16 mg | 8 % | BLS RIBF · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Niacin (vitamin B3) | 1.4 mg | 2.1 mg | 9 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.62 mg | 0.93 mg | 10 % | BLS PANTAC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Vitamin B6 | 0.05 mg | 0.08 mg | 4 % | BLS VITB6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Biotin | 2 µg | 3 µg | 4 % | BLS BIOT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Folate | 121 µg | 182 µg | 61 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 16 mg | 24 mg | USDA FDC 168389 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 2.1 mg | 3.2 mg | BLS NA · Aggregated from several sourcesreferenceAmaro, M. A., et al.; Effect of industrial processing on the mineral content of white asparagus.; International Journal of Food Science and Technology; 1997; 5 Amaro-Lopez, M. A., et al.; Trends and nutritional significance of mineral content in fresh white asparagus spears.; International Journal of Food Sciences and Nutrition; 1998; 5 | |
| Potassium | 242 mg | 363 mg | 12 % | BLS K · Aggregated from several sourcesreferenceAmaro-Lopez, M. A., et al.; Trends and nutritional significance of mineral content in fresh white asparagus spears.; International Journal of Food Sciences and Nutrition; 1998; 5 Amaro, M. A., et al.; Effect of industrial processing on the mineral content of white asparagus.; International Journal of Food Science and Technology; 1997; 5 |
| Calcium | 19.9 mg | 29.9 mg | 2 % | BLS CA · Aggregated from several sourcesreferenceAmaro, M. A., et al.; Effect of industrial processing on the mineral content of white asparagus.; International Journal of Food Science and Technology; 1997; 5 Amaro-Lopez, M. A., et al.; Trends and nutritional significance of mineral content in fresh white asparagus spears.; International Journal of Food Sciences and Nutrition; 1998; 5 |
| Magnesium | 10.9 mg | 16.4 mg | 3 % | BLS MG · Aggregated from several sourcesreferenceAmaro-Lopez, M. A., et al.; Trends and nutritional significance of mineral content in fresh white asparagus spears.; International Journal of Food Sciences and Nutrition; 1998; 5 Amaro, M. A., et al.; Effect of industrial processing on the mineral content of white asparagus.; International Journal of Food Science and Technology; 1997; 5 |
| Phosphorus | 44.2 mg | 66.3 mg | 6 % | BLS P · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Iron | 0.4 mg | 0.6 mg | 3 % | BLS FE · Aggregated from several sourcesreferenceLopez, M. A. A., et al.; Nutritional changes in the essential trace elements content of asparagus during industrial processing; Food Research International; 1999; 7 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 Amaro-Lopez, M. A., et al.; Trends and nutritional significance of mineral content in fresh white asparagus spears.; International Journal of Food Sciences and Nutrition; 1998; 5 |
| Zinc | 0.41 mg | 0.61 mg | 4 % | BLS ZN · Aggregated from several sourcesreferenceLopez, M. A. A., et al.; Nutritional changes in the essential trace elements content of asparagus during industrial processing; Food Research International; 1999; 7 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 Converted value from: BVL / BfR; Lebensmittel-Monitoring; 1998 Amaro-Lopez, M. A., et al.; Trends and nutritional significance of mineral content in fresh white asparagus spears.; International Journal of Food Sciences and Nutrition; 1998; 5 |
| Iodine | 7 µg | 10.5 µg | 5 % | BLS ID · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Selenium | 2.3 µg | 3.5 µg | 4 % | USDA FDC 168389 |
| Copper | 0.08 mg | 0.12 mg | 8 % | BLS CU · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2010; 2010 |
| Manganese | 0.1 mg | 0.15 mg | 5 % | BLS MN · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2010; 2010 |
| fluoride | 0.05 mg | 0.07 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.03 g | 0.05 g | BLS HIS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Isoleucine | 0.07 g | 0.1 g | BLS ILE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Leucine | 0.08 g | 0.12 g | BLS LEU · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Lysine | 0.09 g | 0.13 g | BLS LYS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Methionine | 0.03 g | 0.04 g | BLS MET · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Phenylalanine | 0.06 g | 0.09 g | BLS PHE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Threonine | 0.06 g | 0.09 g | BLS THR · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Tryptophan | 0.02 g | 0.03 g | BLS TRP · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Valine | 0.09 g | 0.14 g | BLS VAL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.