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Top 6 Health Benefits of Asparagus

author avatar Dr. Eric Berg 08/31/2023

Asparagus is a versatile vegetable and superfood with several health benefits. It’s packed full of essential nutrients, antioxidants, and beneficial plant compounds.

Asparagus can help manage blood pressure and blood sugar and is 100% keto-approved. With its unique and delicious flavor, asparagus is the perfect complement to any meal. It’s as delicious as it is nutritious!

Let’s go over some of the amazing health benefits of asparagus. 

asparagus officinalis

What is asparagus?

Asparagus, also known as garden asparagus, is a tasty vegetable with several nutritional benefits. It has a unique, delicate flavor and can be prepared in a myriad of ways. 

There are multiple varieties of asparagus—purple asparagus, white asparagus, and the most popular, green asparagus. 

Asparagus is an excellent source of dietary fiber, vitamin K, and antioxidants like vitamin E and vitamin C. Asparagus is considered a superfood because of its wide array of health benefits. 

bacon wrapped asparagus

Is asparagus keto-approved?

Asparagus is a perfect food to incorporate into a keto diet. Asparagus spears are very low in net carbs and contain several essential vitamins and minerals.

Asparagus can be eaten raw, although cooking asparagus is far more popular. You can cook asparagus in the oven or sauté it on the stove. You can even blanch asparagus spears in boiling water.

If you enjoy eating asparagus, try wrapping it in bacon. This delicious keto-approved recipe is an amazing side dish or a perfect lunch!

Take a look at this Keto Food List to find other keto-friendly foods to pair with asparagus!

Asparagus nutrition facts 

A serving of 1 cup of raw asparagus contains: 

  • 27 calories

  • 0.2 g total fat

    • 0.1 g saturated fat 

    • 0 mg cholesterol 

  • 2.9 g protein

  • 2.4 g net carbs

    • 2.8 g dietary fiber

    • 5.2 g total carbs

  • 2.7 mg sodium 

  • 270.7 mg potassium 

6 benefits of asparagus 

1. Supports digestive health 

Asparagus is a fantastic prebiotic food that helps support the digestive system. It contains a type of prebiotic fiber called inulin, which doesn’t break down until it enters the large intestine. 

Inulin feeds the microbes in your intestine, which helps to build up friendly bacteria and improve digestion. It also helps to maintain healthy blood sugar levels. 

2. Contains many essential vitamins

Asparagus is an excellent source of vitamin K. Vitamin K plays an important role in blood clotting and is essential for bone health.

One cup of asparagus contains 91 mcg of vitamin K, 100% of the vitamin K women need each day. Men need a little more vitamin K, but a cup of asparagus still provides 75% of the recommended daily allowance.

Asparagus contains vitamins B1, B2, B3, B5, and B6! B vitamins provide you with energy and help the body deal with stress and anxiety. Asparagus is high in the essential nutrient phosphorus, which also improves energy. 

Asparagus is a great source of folate. Folate, also known as vitamin B9, is very important for a healthy pregnancy. Folate plays a key role in preventing birth defects. Folate supplements are typically made with the synthetic version of folate, folic acid. 

It’s always best to get your vitamins and minerals from whole food sources rather than a supplement. Folic acid is not as easily absorbed by the body as the folate that’s found in food. 

3. Contains antioxidants  

Antioxidant-rich foods like asparagus and other green vegetables are typically great sources of vitamin C, vitamin E, and vitamin A. 

Antioxidants work to fight free-radical damage and oxidation in the body. They play an important role in cancer prevention and support a healthy immune system.  

Asparagus is also high in sulfur, which is why it can sometimes alter the smell of your urine. Sulfur is important for building the antioxidant glutathione in your liver.

different types of raw asparagus

4. Natural diuretic 

Fresh asparagus has natural diuretic properties, so it has the potential to detoxify the kidneys. It’s high in potassium and low in sodium, which helps to push fluid out of the body. Asparagus also helps protect against kidney stones. 

5. Promotes healthy blood sugar levels

Asparagus contains the mineral chromium, which helps combat insulin resistance. This interesting study examines the antidiabetic properties associated with asparagus. 

Because asparagus is very low in carbohydrates, it will not spike insulin. This will keep you in ketosis and help you lose weight.

6. Supports cardiovascular health

Foods like asparagus have the potential to lower high blood pressure due to its high potassium, high magnesium, and low sodium content.

Asparagus is also rich in phytochemicals called saponins which have some promising potential health benefits. Saponins help to remove plaque from blood vessels and prevent heart disease. In this study, asparagus extract was used to prevent atherosclerosis. 

young asparagus cooked in butter

Key takeaways

Eating asparagus can lower blood pressure, support a healthy pregnancy, and improve digestion. Asparagus can even help prevent chronic diseases like heart disease. 

Not only is asparagus delicious, but it’s full of essential vitamins and minerals. It’s also an excellent source of dietary fiber. Try adding more asparagus to your diet today!  


1. Is asparagus a superfood?

Yes! Asparagus is a superfood because of its many health benefits. Asparagus contains prebiotic fiber that feeds your microbes and also works to improve stress and anxiety. Asparagus is a potent diuretic, rich in vitamin B1, and helps prevent kidney stones.

2. Is asparagus keto-friendly?

Absolutely. One cup of asparagus contains only 2.4 net carbs. Asparagus provides you with important minerals like potassium and magnesium that help support the body while you’re in ketosis.  

3. Does asparagus help you lose weight?

Yes! Eating asparagus can help you feel full and satisfied without causing weight gain. Asparagus provides several vitamins and minerals without spiking insulin.  

4. Is asparagus low FODMAP?

Asparagus is considered high FODMAP, but that is not always a problem for everyone. For some people, high FODMAP foods can cause bloating and digestive upset. 

If you find that you are bloated after eating asparagus, try consuming low FODMAP vegetables for a while to increase your friendly gut bacteria. 

5. Is asparagus high in oxalates?

Oxalates are compounds that occur naturally in plants and can inhibit the absorption of iron and calcium in the body. 

Asparagus contains a low to moderate amount of oxalates. If you’re susceptible to kidney stones, it may be best to limit your consumption of asparagus.  

6. Is asparagus good for your liver?

Yes. Asparagus is high in sulfur which helps your liver cells produce glutathione, an important antioxidant. Asparagus also helps to detoxify the liver. Some people even consume asparagus to alleviate the symptoms of a hangover!

7. Can I have asparagus every day?

Absolutely! Asparagus has a range of health benefits, so it can be beneficial to consume asparagus frequently—even every day! Asparagus supports cardiovascular health and can help to lower high blood pressure.

Asparagus is an excellent source of soluble fiber, vitamin C, and vitamin K. You can add chopped asparagus to a salad, roast asparagus in the oven, or even wrap it in bacon.  

8. Who should avoid asparagus?

Because asparagus does contain a moderate amount of oxalates, it may be best to minimize consumption if you suffer from uric acid kidney stones. 

9. Why does asparagus make your pee smell? 

Too much asparagus can sometimes change the smell of your urine. The smell is actually a sulfuric detoxifying compound being excreted from the kidney. 


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