A Detailed Guide to Asparagus: Health Benefits and Risks, How to Select and Store It, How to Cook It, and More
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A Detailed Guide to Asparagus: Health Benefits and Risks, How to Select and Store It, How to Cook It, and More

A Detailed Guide to Asparagus: Health Benefits and Risks, How to Select and Store It, How to Cook It, and More
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Updated on April 21, 2022
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Asparagus, a vegetable known for its slender spears, is one of the first signs of spring.

 It’s a natural addition to many spring dishes, from veggie-packed frittatas to salads and soups.

The vegetable’s bright, somewhat grassy flavor is only one reason to love it. Asparagus is also prized for its nutritional benefits and has been shown to have potential cancer-fighting and diuretic properties.

Learn all about asparagus, including its history and nutrition facts, along with asparagus recipes and tips on how to select and store your spears.

What Exactly Is Asparagus?

Asparagus is a vegetable that comes from a genus of plants with about 300 species, including some that are grown as ornamental plants and others that are used by florists in arrangements and corsages. Most people are familiar with the edible variety known as garden asparagus, or Asparagus officinalis.

Garden asparagus was first grown in Greece more than 2,500 years ago, and experts say ancient Romans enjoyed it, too.

 Unlike most vegetables, which are annuals that need to be planted season, asparagus is a perennial that grows back year after year. That’s why some people regularly hunt for and find asparagus growing in the wild.

Asparagus tends to grow in temperate climates in soils that are somewhat basic.

 Today, China, Thailand, Mexico, Peru, and Germany lead the way in the commercial growing of most of the world’s asparagus.

Though green asparagus is by far the most common, pink, purple, and white varieties also exist. These come from the same plant, but in the case of white asparagus, the plant lacks pigment because it's grown entirely underground, so color-producing chlorophyll never develops. When the plant breaks through the ground, exposure to sunlight turns it green, and some varieties contain anthocyanin, a pigment-containing compound that creates a purple hue.

White asparagus has a milder, more delicate flavor and is grown in large quantities in France, which is why it’s commonly found in Europe.

What Are the Nutrition Facts of Asparagus? Calories, Carbs, Fiber, and More

Asparagus is known for being one of the most nutritionally balanced vegetables. It’s free of fat and cholesterol, very low in sodium, and packed with many key nutrients.

 According to the U.S. Department of Agriculture (USDA), asparagus contains the following nutrients.

  • Folate is a B vitamin the body uses to make DNA, according to the National Institutes of Health (NIH).

  • Vitamin K plays a role in blood clotting and keeping the bones healthy.

  • Potassium keeps nerves and muscles functioning properly.

  • Vitamin C, an antioxidant, helps the skin, bones, and connective tissues and also is important for iron absorption.

  • Vitamin A is key to bone growth, vision, reproduction, cell functions, and the immune system.

The usual serving size of asparagus is 1 cup (but feel free to eat more!). Per the USDA, each serving offers:

  • 27 calories
  • 13 grams (g) protein
  • 0 g fat
  • 5 g carbohydrates
  • 2 g fiber
  • 271 milligrams (mg) potassium
  • 5 mg vitamin C
  • 7 micrograms (mcg) folate
  • 9 international units (IU) vitamin A, making it a good source of this nutrient
  • 7 mcg vitamin K, making it an excellent source of this nutrient

How to Cook It: Salmon and Asparagus Tacos

Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make asparagus tacos.
How to Cook It: Salmon and Asparagus Tacos

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What Are the Potential Health Benefits of Asparagus?

Asparagus has been said to help with everything from toothaches to beestings.

 While not every such claim has held up in modern-day studies, there is some evidence that certain nutrients in asparagus may have health benefits.
Experts say it’s important for women who want to get pregnant to consume the recommended amounts of folic acid, which is the synthetic form of folate, the B vitamin found in asparagus, according to the Harvard T.H. Chan School of Public Health.

 The Centers for Disease Control and Prevention (CDC) says to take in 400 mcg of folic acid per day to prevent two common birth defects: spina bifida and anencephaly.

 The NIH states that asparagus is among the foods with the highest folate levels.

There is also some evidence that the veggie has potential cancer-fighting abilities because it contains the antioxidant glutathione.

 Glutathione is known for its detoxifying properties and has been shown to play a role in removing carcinogens from the body.

Like many vegetables, asparagus also contains potassium, which may help people with hypertension.

While there have not been many scientific studies of the effect of asparagus on human diets, its diuretic properties have made it popular in China and Korea as an herbal medicine treatment for urinary problems.

 The amino acid asparagine, which is found in very low levels in asparagus, acts as a diuretic, helping the body rid itself of excess water and salt, which can contribute to lower blood pressure, according to the National Library of Medicine.

And finally, a research has suggested that asparagus extract may help alleviate hangovers.

Asparagus’s Possible Effect on Weight Loss

Because it is low in calories but still contains nutrients like fiber, asparagus is a good choice for people looking to lose or maintain their weight. Foods that are not very calorie-dense allow you to eat a significant portion without taking in too many calories, and asparagus meets this criteria. It’s low in calories and primarily water based, so filling up on asparagus is unlikely to lead to weight gain.

Additionally, high-fiber diets have been associated with weight loss among people who are cutting calories, according to a study published the Journal of Nutrition.

What Are the Side Effects of Eating Asparagus?

Probably the best-known side effect of eating asparagus is that, for some people, it causes funky-smelling pee. A study published in the BMJ polled nearly 7,000 people and asked them to respond to this prompt: “After eating asparagus, you notice a strong characteristic odor in your urine.” About 40 percent of the respondents said they did.

 Most people will notice the smell within a two-hour window of eating the vegetable, according to previous research.

Why do some people experience this phenomenon and others don’t? There are two main reasons. One is that the odor is the result of the way the body’s gastrointestinal system and metabolism react to the vegetable. Asparagus contains asparagusic acid, which releases sulfur compounds when digested and is responsible for giving the urine its curious scent. But not everyone digests the acid in a way that releases the sulfur, so not everyone’s urine will smell.

The second reason is that some people simply don’t detect the odor. Researchers have determined that some people possess a certain genetic makeup that prevents them from smelling anything weird when they hit the bathroom after an asparagus-heavy meal. Whichever group you fall into, there’s nothing to worry about aside from a temporary odor to your urine.

Can Asparagus Raise Your Risk of Breast Cancer?

On a more serious note, some controversy has surrounded asparagus and its possible link to breast cancer. After research appeared in the journal Nature in 2018 detailing that an enzyme called asparagine synthetase is responsible for determining whether a cancerous breast tumor will spread, some media outlets concluded that eating less asparagus, which contains the enzyme, could help patients with breast cancer decrease their risk of metastasis.

Critics say that’s too far of a jump from the original research, according to the American Council on Science and Health.

 In reality, the researchers determined it’s tough to limit one’s intake of asparagine because it’s present in so many foods and is made by the body, too. Finding a way to lower asparagine levels in the blood, however, may prove beneficial.

The Possible Connection Between Asparagus and Gout

Some people also believe asparagus has the potential to lead to gout, a painful form of arthritis, because of its levels of purines, which are substances naturally found in the body.

 When the body breaks down purines, it produces uric acid. Normally, the body absorbs uric acid in the blood or it passes through the kidneys. Too much uric acid in the blood, however, can end up causing pain, swelling, or inflammation.

 Some experts recommend sticking to a specific diet aimed at decreasing the uric acid levels in the body. So even though it seems logical that avoiding foods high in purines will help alleviate gout symptoms, experts say that high-purine vegetables, including asparagus, do not put you at increased risk of gout.

How to Select and Store Asparagus

When choosing your green asparagus at the grocery store or farmers’ market, look for spears with compact tips and smooth stalks that are a rich green color for most of their length.

 The spears should be firm, and they may be thin or thick.

 Asparagus's tenderness has more to do with freshness and maturity rather than stem thickness.

Many spears will be white and woody at the base, which is fine because you’ll trim that part off, but you don’t want spears that are pale and woody throughout.

Keep your asparagus whole and store it in the refrigerator. To maintain freshness and moisture, wrap the ends in a damp paper towel, then place them in a plastic bag and store them upright in the fridge in 2 inches of water, if possible.

 It’s best to enjoy them soon — within three days of purchase is the general recommendation.

Don’t wash the spears until you’re about to eat or cook them. Otherwise, they may harbor bacteria while being stored in the refrigerator.

How to Prepare and Cook Asparagus for the Best Taste

Before you eat asparagus spears, you’ll want to trim off the white, woody ends, usually by at least ¼ inch.



Asparagus can be served whole or chopped into ½ inch pieces. Raw asparagus makes a great addition to a salad, but more often than not you’ll find it cooked.

 It can be prepared in virtually any way: roasted, sautéed, steamed, or stir fried.



If you’re in a hurry, you can cook asparagus in the microwave. Just place the spears in a microwave-safe dish with about ¼ cup of water and heat for four to seven minutes or until tender.

The spears should be somewhat crisp when they’re cooked. You’ll know you’ve cooked them too long if they’ve lost their bright green color. Overcooking them will result in lost flavor and will destroy some of the nutrients.

People enjoy asparagus plain or with a bit of olive oil, salt, and pepper.

 Asparagus also goes well with spices such as dill and allspice and herbs such as marjoram.

Asparagus Recipe Inspiration to Get You Started

Ready to start cooking with asparagus tonight? Here are some recipes to try.

Common Questions & Answers

Is it okay to eat asparagus raw?
Yes, asparagus can be eaten raw or cooked, and its nutritional value does not change much either way.
Most people trim off the tough, woody ends of asparagus spears before cooking or eating.
There are no known side effects of eating too much asparagus, but in large quantities, the fiber in the vegetable may cause diarrhea, gas, or bloating.
Slightly less than half the population has a genetic makeup that produces sulfur compounds when digesting asparagus, which can cause a temporary strong (but harmless) odor. The ability to detect this odor is also determined by genetics.
Compounds in asparagus do have a slight diuretic effect, but there is no evidence that asparagus has any special detoxification properties. It remains one of the healthiest vegetables, though: low in calories and nutrient-dense.
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Kelly Kennedy, RDN, LDN

Medical Reviewer

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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Moira Lawler

Author
Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
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EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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