Uses
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 85 kJ (20 kcal) |
| Carbohydrates | 3.88 g |
| - Sugars | 1.88 g |
| - Dietary fiber | 2.1 g |
| Fat | 0.12 g |
| Protein | 2.20 g |
| Vitamin A equiv. | 38 μg (5%) |
| Thiamine (vit. B1) | 0.143 mg (12%) |
| Riboflavin (vit. B2) | 0.141 mg (12%) |
| Niacin (vit. B3) | 0.978 mg (7%) |
| Pantothenic acid (B5) | 0.274 mg (5%) |
| Vitamin B6 | 0.091 mg (7%) |
| Folate (vit. B9) | 52 μg (13%) |
| Choline | 16 mg (3%) |
| Vitamin C | 5.6 mg (7%) |
| Vitamin E | 1.1 mg (7%) |
| Vitamin K | 41.6 μg (40%) |
| Calcium | 24 mg (2%) |
| Iron | 2.14 mg (16%) |
| Magnesium | 14 mg (4%) |
| Manganese | 0.2 mg (10%) |
| Phosphorus | 52 mg (7%) |
| Potassium | 202 mg (4%) |
| Zinc | 0.54 mg (6%) |
| Percentages are relative to US recommendations for adults. |
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Only young asparagus shoots are commonly eaten: once the buds start to open ("ferning out"), the shoots quickly turn woody.
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 fiber, protein, vitamin A, 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.
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, and also wrapped in bacon. Asparagus may also be quickly grilled over charcoal or hardwood embers. It is also used as an ingredient in some stews and soups. In recent years, almost as a cycle dating back to early culinary habits, asparagus has regained its popularity eaten raw as a component of a salad.
Asparagus can also be pickled and stored for several years. Some brands may label shoots prepared 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 and peeling the skin at the base will remove the tough layer. Peeled asparagus will poach much faster, however. The bottom portion of asparagus often contains sand and dirt, so thorough cleaning is generally advised before cooking it.
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.
Read more about this topic: Asparagus