Edible parts
Vegetable flesh / as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 84 kJ / 20 kcal | 1% |
| Protein | 2.2 g | 4% |
| Carbohydrate | 3.88 g | 1% |
| Natural sugars | 1.88 g | 2% |
| Fat | 0.12 g | <1% |
| Saturated fat | 0.04 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.1 g |
| Polyunsaturated fat | 0.05 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 38 µg RAE | 5% |
| Vitamin C | 5.6 mg | 7% |
| Vitamin E | 1.13 mg | 9% |
| Vitamin K | 41.6 µg | 55% |
| Folate | 52 µg | 26% |
| Thiamin (B1) | 0.14 mg | 13% |
| Riboflavin (B2) | 0.14 mg | 10% |
| Niacin (B3) | 0.98 mg | 6% |
| Pantothenic acid (B5) | 0.27 mg | 5% |
| Vitamin B6 | 0.09 mg | 6% |
| Choline | 16 mg | — |
| Calcium | 24 mg | 3% |
| Iron | 2.14 mg | 15% |
| Magnesium | 14 mg | 4% |
| Potassium | 202 mg | 10% |
| Zinc | 0.54 mg | 5% |
| Copper | 0.19 mg | 19% |
| Manganese | 0.16 mg | 8% |
| Phosphorus | 52 mg | 7% |
| Sodium | 2 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Asparagus, raw (USDA FDC SR Legacy 168389). Nutrients the row does not report are left blank.
Prep notes
Eaten as sold or prepared at home. Atlas figures are per 100 g food data (CoFID / USDA), not a cooked dish with oil or salt unless the row says so.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Asparagus (Asparagus officinalis) is listed in Thrive’s plant atlas under vegetable. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Vegetable flesh / as sold.