Asparagus

Asparagus, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Asparagus FAQ

Table of Contents

• Are asparagus high in carbs?
• Are asparagus high in iron?
• Are asparagus keto?
• Are asparagus low FODMAP?
• Are asparagus high in potassium?
• Are asparagus high in fiber?

Are asparagus high in carbs?

No, asparagus is not high in carbs. In fact, it’s quite low. A serving of 10 asparagus spears contains about 6 grams of carbohydrates, which is roughly 2% of the suggested daily intake based on a 2000 calorie diet. This makes asparagus an excellent choice for individuals trying to keep their carb intake low.

Are asparagus high in iron?

Asparagus is a good source of iron, but it is not considered high. A serving of 10 asparagus contains about 3.4 milligrams of iron, which contributes 19% of the recommended daily value (DV). For most adults, it is recommended to aim for 8-18mg of iron per day depending on age and gender, so asparagus can contribute to that daily iron need, but other foods will also be necessary to meet the complete requirement.

Are asparagus keto?

Yes, asparagus is a great vegetable to include in a ketogenic or “keto” diet. In addition to being low in carbohydrates (3 grams of net carbs for a serving of 10 asparagus spears), it is also high in fiber, with nearly 3 grams or about 12% of the recommended daily intake per serving. Fiber is both good for gut health and helps to maintain a feeling of fullness, which is often beneficial in diet plans like the keto diet where calorie or food intake may be limited.

Are asparagus low FODMAP?

Yes, asparagus is considered low in FODMAPs, especially when consumed in moderation. A low FODMAP serving size for asparagus is considered to be one spear, as it contains enough beneficial nutrients without triggering symptoms for those with irritable bowel syndrome (IBS) or other digestive issues.

Are asparagus high in potassium?

No, asparagus is not high in potassium, but does contain some. A serving of 10 asparagus spears provides approximately 323 mg of potassium, which is about 7% of the recommended daily value of 4,700 mg. Keeping in mind healthy eating guidelines, where many sources of potassium are encouraged, asparagus can contribute to your intake of this important nutrient.

Are asparagus high in fiber?

Yes, asparagus is high in dietary fiber. A serving of 10 cooked asparagus spears contains around 3 grams of fiber. This amount corresponds to about 12% of the recommended daily value for fiber.. So, including asparagus in your meals can enhance your fiber intake and support your digestive health.