Asparagus is a green fleshy vegetable, and a medium spear of asparagus weighs about 16 grams. The nutritional contents of 6 spears (100 grams) of asparagus are as follows: carbohydrates 4 grams, protein 2 grams, and fiber 2 grams.

Average calories: 24 per 6 spears.

Vitamins found in higher amounts: vitamins K, B9, A, C, E, B1 and B2.

Minerals found in higher amounts: iron, copper, manganese and potassium.

Phytonutrients found in higher amounts and their health benefits: beta-carotene, ecdysterone, lutein, and zeaxanthin are found in asparagus. They are carotenoids that improve healthy vision and may protect against macular degeneration of the eye.

Other phytonutrients are saponins, which have been shown to have anti-inflammatory and anti-cancer activities. They might also help lower elevated blood pressure and blood sugar. The saponins found in asparagus are asparanin A, sarsasapogenin, protodioscin, and diosgenin.