Group · Vegetables
Green asparagus
Green asparagus grows in the open air and develops its chlorophyll in the sun, unlike white asparagus, which is earthed up underground. It is the same plant, with two growing methods and two different compositions.
In terms of nutrition facts, boiled it provides 25.3 kcal per 100 g, with 2.69 g of protein and 2.2 g of fibre. It provides 220 mg of potassium, 438 µg of beta-carotene, 21 mg of calcium and 12.5 µg of vitamin K1 per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 25 kcal |
| Kilojoules | 106 kJ |
| Protein | 2,7 g |
| Carbohydrate | 1,8 g |
| Fat | 0,3 g |
| Fibre | 2,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K112,5 µg17 %
- Vitamin E1,5 mg13 %
- Potassium220 mg11 %
- Copper0,11 mg11 %
- Phosphorus49 mg7 %
- Manganese0,13 mg7 %
- Vitamin B10,07 mg6 %
- Vitamin C4,73 mg6 %
- Vitamin B9dietary folate equivalents69,9 µg
See the other 11 nutrients
- Zinc0,49 mg5 %
- Iron0,64 mg5 %
- Vitamin A36,5 µg5 %
- Vitamin B30,7 mg4 %
- Vitamin B20,06 mg4 %
- Vitamin B50,24 mg4 %
- Vitamin B60,05 mg3 %
- Omega-3 ALA0,06 g3 %
- Magnesium10 mg3 %
- Calcium21 mg3 %
- Omega-6 LA0,13 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
It beats white asparagus on almost everything. It has 2.69 g of protein against 1.44 g, 2.2 g of fibre against 1.3 g, and 438 µg of beta-carotene against 19.1 for white asparagus. Chlorophyll comes with everything else.
It does not need peeling. Only the fibrous base is snapped off by hand at its natural breaking point. This saves a great deal of time compared with white asparagus.
Short cooking: four to six minutes. In salted boiling water or steamed, then into iced water to fix the green. Overcooked, it turns stringy and grey.
The smell in your urine is normal and genetic. Asparagusic acid produces volatile sulphur compounds; around 40% of people can smell them. It is completely harmless.
It is genuinely diuretic. Its asparagine increases urine output. Worth flagging for people on diuretic treatment or with calcium oxalate kidney stones, as asparagus contains oxalates.