Asparagus in May and early June in the Midwest is everywhere.  In season it tastes so good that people hunt for patches in road ditches and they find it.  Asparagus offers about 1/2 of vitamin K intake for the day, which is especially helpful if you don’t love leafy greens.  Add a significant amount of folate, Vitamin A, copper and Thiamin and asparagus is a great side to add to focus on those nutrients if you are low for the day.  Although it doesn’t offer 10%+ daily value in other nutrients, it does offer a wide variety of 5-7% and with only 18 calories in a 1/2 cup chopped serving, you can eat a lot and the nutrients will be there with the calories.  There isn’t a ton of protein but it’s not nothing at 2 grams per 1/2 cup chopped serving.  Asparagus is on the bottom list to consume for nutrients, but you may bump it up for weight loss goals due to the low amount of calories.

Nutrients Daily Needs Food asparagus % DV
Total Nutrients at 10%+
5.00
B1 (Thiamin) 1.2 mg 0.14 11.67%
B2 (Roboflavin) 1.3 mg 0.12 9.23%
B3 (Niacin) 16 mg 0.92 5.75%
B5 (Pantothetic Acid) 5 mg 0.19 3.80%
B6 (Pryidoxamine) 1.7 mg 0.07 4.12%
B12 2.4 mcg 0.00 0.00%
B7 (biotin) 30 mcg 0.00 0.00%
Choline 550 mcg 22.19 4.03%
B9 (folate) 1000 mcg 126.65 12.67%
A 3000 IU 855.10 28.50%
C 90 mg 6.55 7.28%
D 800 IU 0.00 0.00%
E 22 IU 1.28 5.82%
K 120 mcg 43.01 35.84%
Calcium 1200 mcg 19.55 1.63%
Chromium 35 mcg 0.00 0.00%
Copper 900 mcg 140.00 15.56%
Floride 4 mg 0.00 0.00%
Iodine 150 mcg 0.00 0.00%
Iron 9 mg 0.77 8.56%
Magnesium 420 mg 11.90 2.83%
Manganese 2.3 mg 0.13 5.65%
molybdenum 45 mcg 0.00 0.00%
phosphorus 700 mg 45.90 6.56%
Potassium 4700 mg 190.40 4.05%
Selenium 55 mcg 5.19 9.44%
Zinc 11 mg 0.51 4.64%
protein 75 g
histidine 1.6 g
isoleucine 2.1 g
leucine 4.7 g
lysine 4.3 g
methionine 1.1 g
phenylalanine 1.9 g
theronine 2.3 g
tryptophan 0.6 g
valine 2.7 g
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