Asparagus, raw

100 g
20 Calories
Vegetables
Insight

Raw asparagus is a vibrant and elegant vegetable celebrated for its crisp texture, earthy flavor, and tightly closed, spear-like tips. While commonly cooked, enjoying this springtime favorite in its uncooked state preserves its inherently sweet, subtly grassy, and delicately bitter flavor profile. In the kitchen, raw asparagus spears shine when shaved into delicate ribbons for refreshing salads, chopped finely into slaws, or served whole as a crunchy crudité alongside creamy dips. Its versatility makes it a fantastic addition to fresh culinary creations, offering a satisfying snap that elevates both simple side dishes and sophisticated appetizers without the need for heat.

Culinary & Storage Tips

Selection

Choose firm, bright green or purple stalks with tightly closed, compact tips. Avoid spears that are limp, wrinkled, or have dry, severely split bottoms.

Storage

Trim the bottoms by half an inch, stand the stalks upright in a glass with an inch of water, and loosely cover the tips with a plastic bag before placing them in the refrigerator.

Healthy Uses

  • Shave into thin ribbons with a vegetable peeler to create a crisp, nutrient-dense base for salads.
  • Chop finely and mix into fresh slaws, salsas, or cold grain bowls for an added earthy crunch.
  • Serve whole raw spears alongside hummus, guacamole, or a Greek yogurt dip for a healthy, low-calorie snack.

Macronutrients

Per Serving

2.16g Protein · 3.88g Carbs · 0.12g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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