Asparagus: Nutrient Profile
What is Asparagus richest in? Below are the vitamins, minerals and amino acids that 100 g of Asparagus delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Asparagus: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin K | 51 mcg | 🟡 42% | Blood clotting & bone |
| 2 | Vitamin B9 (Folate) | 149 mcg DFE | 🟡 37% | Cell division; pregnancy |
| 3 | Vitamin B1 (Thiamine) | 0.2 mg | 🟡 14% | Turns carbs into energy |
| 4 | Vitamin B2 (Riboflavin) | 0.1 mg | 🟡 11% | Energy & cell health |
| 5 | Vitamin E | 1.5 mg | 🟡 10% | Protects cells (antioxidant) |
| Minerals | ||||
| 1 | Copper | 0.2 mg | 🟡 18% | Iron use; connective tissue |
| 2 | Selenium | 6.1 mcg | 🟡 11% | Antioxidant & thyroid |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Aspartic acid | 0.6 g | 🟢 | Cellular energy & detox |
| 2 | Glutamic acid | 0.3 g | 🟡 | Brain signaling (glutamate) |
| 3 | Leucine | 0.1 g | 🟡 | Builds muscle (BCAA) |
| 4 | Valine | 0.1 g | 🟡 | Muscle & energy (BCAA) |
| 5 | Alanine | 0.1 g | 🟡 | Energy (glucose cycle) |
| 6 | Serine | 0.1 g | 🟡 | Cell membranes & brain |
| 7 | Lysine | 0.1 g | 🟡 | Collagen & immunity |
| 8 | Glycine | 0.1 g | 🟡 | Collagen, calm & sleep |
| 9 | Arginine | 0.1 g | 🟡 | Blood flow (nitric oxide) |
| 10 | Threonine | 0.1 g | 🟡 | Collagen & gut lining |
| 11 | Isoleucine | 0.1 g | 🟡 | Muscle & energy (BCAA) |
| 12 | Phenylalanine | 0.1 g | 🟡 | Dopamine & focus |
| 13 | Proline | 0.1 g | 🟡 | Collagen & joints |
| 14 | Tyrosine | 0.1 g | 🟡 | Dopamine & thyroid |