Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health


Asparagus is low in calories and has a savory taste. It acts as a diuretic, and asparagusic acid is responsible for the strong smell of urine.
63/35/02  LA:ALA

Asparagus can be eaten both raw and cooked. Thicker spears actually have a fuller flavor. There are several different types of asparagus, which are classified simply according to their color (white, green, or purple).

General information:

From Wikipedia:Asparagus, or garden asparagus, scientific Name Asparagus officinalis, is a spring vegetable, a flowering perennial plant species in the genus Asparagus.

It was once classified in the lily family, like the related Allium species, onions and garlic, but the Liliaceae have been split and the onion-like plants are now in the Family Amaryllidaceae and asparagus in the Asparagaceae. Asparagus officinalis is native to most of Europe, northern Africa and western Asia, and is widely cultivated as a vegetable crop.”

Nutritional information:

“Water makes up 93% of asparagus's composition. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, calcium, magnesium, and zinc, and a very good source of dietary fibre, protein, beta-carotene, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese, and selenium, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. The amino acid asparagine gets its name from asparagus, as the asparagus plant is relatively rich in this compound.”

“Certain compounds in asparagus are metabolized to yield ammonia and various sulfur-containing degradation products, including various thiols and thioesters, which give urine a characteristic smell.”

Culinary uses:

“Only young asparagus shoots are commonly eaten: once the buds start to open ("ferning out"), the shoots quickly turn woody. ...

The shoots are prepared and served in a number of ways around the world, typically as an Appetizer or vegetable side dish. In Asian-style cooking, asparagus is often stir-fried. Cantonese restaurants in the United States often serve asparagus stir-fried with chicken, shrimp, or beef. It may also be quickly grilled over charcoal or hardwood embers, and is also used as an ingredient in some stews and soups. In recent years, asparagus eaten raw, as a component of a salad, has regained popularity.

Asparagus can also be pickled and stored for several years. Some brands label shoots prepared in this way as "marinated".

Stem thickness indicates the age of the plant, with the thicker stems coming from older plants. Older, thicker stalks can be woody, although peeling the skin at the base removes the tough layer. Peeled asparagus will poach much faster. The bottom portion of asparagus often contains sand and soil, so thorough cleaning is generally advised before cooking.”

Availability and celebrations:

“Green asparagus is eaten worldwide, though the availability of imports throughout the year has made it less of a delicacy than it once was. In Europe, however, the "asparagus season is a highlight of the foodie calendar"; in the UK this traditionally begins on 23 April and ends on Midsummer Day. As in continental Europe, due to the short growing season and demand for local produce, asparagus commands a premium price.”

Many German cities hold an annual Spargelfest (asparagus festival) celebrating the harvest of white asparagus. Schwetzingen claims to be the "Asparagus Capital of the World", and during its festival, an Asparagus Queen is crowned. The Bavarian city of Nuremberg feasts a week long in April, with a competition to find the fastest asparagus peeler in the region. This usually involves generous amounts of the local wines and beers being consumed to aid the spectators' appreciative support.

White asparagus:

“Asparagus is very popular in the Netherlands, Spain, France, Poland, Belgium, Germany, Austria, Turkey, Italy, and Switzerland, and is almost exclusively white; if not, it is specified by the local language term for "green asparagus". White asparagus is the result of applying a blanching technique while the asparagus shoots are growing. To cultivate white asparagus, the shoots are covered with soil as they grow, i.e. earthed up; without exposure to sunlight, no photosynthesis starts, and the shoots remain white. Compared to green asparagus, the locally cultivated so-called "white gold" or "edible ivory" asparagus, also referred to as "the royal vegetable", is believed to be less bitter and much more tender. Freshness is very important, and the lower ends of white asparagus must be peeled before cooking or raw consumption.”

Nutritional Information per 100g 2000 kCal
Energy 20 kcal1.0%
Fat/Lipids 0.12 g0.2%
Saturated Fats 0.04 g0.2%
Carbohydrates (inc.dietary fiber) 3.9 g1.4%
Sugars 1.9 g2.1%
Fiber 2.1 g8.4%
Protein (albumin) 2.2 g4.4%
Cooking Salt (Na:2.0 mg)5.1 mg0.2%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin K 42 µg55.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 52 µg26.0%
MinCopper, Cu 0.19 mg19.0%
MinIron, Fe 2.1 mg15.0%
VitThiamine (vitamin B1) 0.14 mg13.0%
ProtTryptophan (Trp, W) 0.03 g11.0%
ElemPotassium, K 202 mg10.0%
VitRiboflavin (vitamin B2) 0.14 mg10.0%
ProtThreonine (Thr, T) 0.08 g9.0%
VitVitamin E, as a-TEs 1.1 mg9.0%

Detailed Nutritional Information per 100g for this Ingredient

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.01 g1.0%
Linoleic acid; LA; 18:2 omega-6 0.04 g< 0.1%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.03 g11.0%
Threonine (Thr, T) 0.08 g9.0%
Valine (Val, V) 0.12 g7.0%
Isoleucine (Ile, I) 0.08 g6.0%
Lysine (Lys, K) 0.1 g6.0%
Leucine (Leu, L) 0.13 g5.0%
Phenylalanine (Phe, F) 0.08 g5.0%
Methionine (Met, M) 0.03 g3.0%

Vitamins 2000 kCal
Vitamin K 42 µg55.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 52 µg26.0%
Thiamine (vitamin B1) 0.14 mg13.0%
Riboflavin (vitamin B2) 0.14 mg10.0%
Vitamin E, as a-TEs 1.1 mg9.0%
Vitamin C (ascorbic acid) 5.6 mg7.0%
Vitamin B6 (pyridoxine) 0.09 mg7.0%
Niacin (née vitamin B3) 0.98 mg6.0%
Pantothenic acid (vitamin B5) 0.27 mg5.0%
Vitamin A, as RAE 38 µg5.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 202 mg10.0%
Phosphorus, P 52 mg7.0%
Magnesium, Mg 14 mg4.0%
Calcium, Ca 24 mg3.0%
Sodium, Na 2 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Copper, Cu 0.19 mg19.0%
Iron, Fe 2.1 mg15.0%
Manganese, Mn 0.16 mg8.0%
Zinc, Zn 0.54 mg5.0%
Selenium, Se 2.3 µg4.0%