scored 96/100
Also known as asparagus spears
Asparagus is a nutrient-dense cruciferous vegetable exceptionally rich in folate, vitamin K, and glutathione, a master antioxidant with minimal calories and strong fiber content for digestive health.
1.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 96.
Asparagus (Asparagus officinalis) has been cultivated for over 2,500 years, originating in the eastern Mediterranean and western Asia. Its unique nutritional profile makes it a longevity-focused superfood: each 100g serving provides 149 mcg of folate (supporting methylation and DNA repair), 50.6 mcg of vitamin K (critical for bone mineralization and vascular health), and high levels of glutathione—a tripeptide antioxidant that declines with age and is rarely bioavailable from other foods. Asparagus contains inulin, a prebiotic fiber that nourishes beneficial gut bacteria, and asparagine, an amino acid involved in neural function and cellular metabolism. The vegetable's polyphenols and saponins provide anti-inflammatory effects. Spring asparagus varieties show the highest nutrient density. Research indicates asparagus consumption is associated with improved vascular function, enhanced liver detoxification capacity, and better metabolic flexibility. Its combination of folate and B vitamins supports homocysteine metabolism, a key marker in cardiovascular aging. The high vitamin K content supports both bone density and arterial calcification prevention—two critical longevity factors often overlooked.
Folate (149 mcg per 100g) and glutathione work synergistically to support methylation reactions essential for gene expression, DNA repair, and protection against age-related mutations. Glutathione also recycles other antioxidants and supports Phase 2 liver detoxification.
Vitamin K (50.6 mcg per 100g) activates osteocalcin (bone mineralization) and matrix Gla protein (prevents arterial calcification), directly supporting skeletal integrity and cardiovascular function during aging.
Inulin (a prebiotic fiber) reaches the colon and selectively feeds Bifidobacterium and Faecalibacterium species, increasing butyrate production which strengthens the intestinal barrier and reduces systemic inflammation.
High folate and B vitamins (especially B6 and B9) lower homocysteine, a pro-inflammatory marker linked to cardiovascular aging. Asparagus polyphenols also enhance nitric oxide bioavailability for improved vasodilation.
Glutathione is directly absorbed in the small intestine (especially when asparagus is lightly cooked) and provides intracellular antioxidant defense. Saponins modulate immune signaling and reduce NF-κB activation.
Asparagus has no circadian constraints and benefits from consistent daily or near-daily consumption (3-5 servings weekly) to maintain steady folate repletion and support continuous glutathione recycling. The prebiotic inulin is processed continuously by the microbiome, making morning or midday consumption optimal for sustained SCFA production throughout the day.
Breaks a fast
During fasting states, asparagus can be consumed as it contains minimal calories (~22 per 100g) and will not significantly break a fast, though pairing with fat or protein maximizes nutrient absorption.
Per 100 g of the default form. Bars show how much higher or lower asparagus is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Asparagus is classified as a stem vegetable (vegetable). Asparagus is a nutrient-dense cruciferous vegetable exceptionally rich in folate, vitamin K, and glutathione, a master antioxidant with minimal calories and strong fiber content for digestive health.
Asparagus scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Folate, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2 g of protein (~4% of the 50 g daily value).
Not really. A 85 g serving provides about 1.7 g of fiber (~6% of the 28 g daily value).
In a 85 g serving, asparagus is highest in Vitamin K (~36% DV), Folate (~32% DV), Vitamin A (~17% DV), Copper (~16% DV), Vitamin B6 (~11% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.8 g of net carbs (3.5 g total minus 1.7 g fiber).
Best any time of day. Asparagus has no circadian constraints and benefits from consistent daily or near-daily consumption (3-5 servings weekly) to maintain steady folate repletion and support continuous glutathione recycling. The prebiotic inulin is processed continuously by the microbiome, making morning or midday consumption optimal for sustained SCFA production throughout the day.
A typical serving is around 85 g (~19 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating asparagus alongside several other vegetable sources.
Asparagus pairs nicely with: Pair with olive oil because fat enhances absorption of fat-soluble vitamin K and increases glutathione retention; cooking at moderate temperatures (steaming) preserves these compounds better than high-heat sautéing.; Pair with lemon juice or citrus because vitamin C enhances folate stability and bioavailability while supporting iron absorption if consumed with any iron-containing foods.; Pair with garlic or onions because organosulfur compounds (allicin, quercetin) synergize with glutathione and saponins to amplify anti-inflammatory and detoxification pathways.; Pair with eggs because choline in egg yolks enhances folate metabolism and supports the one-carbon cycle for optimal methylation capacity.
Encyclopedia entries that supply the same signature nutrients asparagus contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients asparaguscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.