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Carbs in Asparagus

Nutritional Information and Low-Carb Recipes

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Updated May 22, 2014

Asparagus in bowl, close up, elevated view
Inti St. Clair/Digital Vision/Getty Images
Asparagus is the stalk and flower bud of a member of the lily family. Most asparagus is green, but occasionally you may find a reference to the more gourmet white asparagus. This is regular green asparagus grown underground so that the sun can't get to it.

When selecting asparagus, choose stalks where the bud is tightly closed.

One of the virtues of asparagus is that it can be prepared quickly, providing a delicious and easy addition to a meal.

Carbohydrate and Fiber Counts for Asparagus

  • ½ cup chopped asparagus (about 2.5 oz): 1 gram effective (net) carbohydrate plus 1.5 gram fiber and and 13 calories
  • 1 medium asparagus spear (5¼" to 7" long): .3 grams effective (net) carbohydrate plus .3 grams fiber and 3 calories
  • 4 oz asparagus (¼ lb.): 2 grams effective (net) carbohydrate plus 2.5 grams fiber and 22 calories

Glycemic Index for Asparagus

As with most non-starchy vegetables, there is no scientific study of the glycemic index of asparagus.

More Information about the Glycemic Index

Estimated Glycemic Load of Asparagus

  • ½ cup chopped (about 5 oz): 1
  • 1 medium asparagus spear (5¼" to 7" long): 0

  • 4 oz asparagus (¼ lb.): 2

More Information About the Glycemic Load

Health Benefits of Asparagus

Asparagus is an excellent source of vitamin K, a very good source of vitamin A, folate, thiamin, and iron, and a good source of viamin C. Asparagus is a good source of many phytonutrients, including antioxidants which may help protect our cells from damage. It is also a source of inulin, which supports healthy bacteria in our guts. Asparagus is also said to be a natural diuretic due to a combination of minerals and an amino acid called asparagine.

Low-Carb Asparagus Recipe

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

Meyer, Pl Diederick. "Nondigestible Oligosaccharides as Dietary Fiber."Journal of AOAC International 87(3):718-26 (2004)

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007". November 2007

USDA National Nutrient Database for Standard Reference, Release 20.

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