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Wild asparagus Calories
High fiber, low calorie, source of vitamin K and folate
CALORIES
GI
POTASSIUM
FIBER
Wild asparagus Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.7g
· 58%
Protein
2.2g
· 35%
Fat
0.2g
· 7%
Fiber
2.1g
Wild asparagus Vitamins & Minerals
Vitamins
Vitamin K
41µg · 34% DV
Folate
52µg · 13% DV
B1
0.14mg · 12% DV
B2
0.12mg · 9% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
49mg · 7% DV
Iron
1mg · 6% DV
Potassium ⭐
202mg · 6% DV
Wild asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Wild asparagus Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Wild asparagus Contain Allergens?
No known major allergens
Which Diets Is Wild asparagus Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wild asparagus Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Wild asparagus
Wild asparagus — Frequently Asked Questions
How many calories are in wild asparagus, and is it diet-friendly?
Wild asparagus has 20 calories per 100 grams. Its low-calorie profile makes it suitable for vegan, vegetarian, paleo, Mediterranean, flexitarian, and gluten-free diets.
What is the glycemic index of wild asparagus, and how many carbs does it have?
Wild asparagus has a glycemic index of 15. Per 100 grams, it provides 3.7 g of carbohydrates and 2.1 g of fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.