Asparagus, Raw
Pregnancy nutrients in 100 g
100 g gives about 10% of daily riboflavin, 9% of daily folate and 8% of daily iron needed in pregnancy.
- Riboflavin 0.14 mg
- Folate (DFE) 52 mcg
- Iron 2.14 mg
- Potassium 202 mg
- Vitamin C 5.6 mg
- Zinc 0.54 mg
- Vitamin B-6 0.09 mg
- Choline 16 mg
- Protein 2.2 g
- Calcium 24 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 24 mg | 1000 mg |
| Choline | 16 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 52 mcg | 600 mcg |
| Iron | 2.14 mg | 27 mg |
| Potassium | 202 mg | 2900 mg |
| Protein | 2.2 g | 70 g |
| Riboflavin | 0.14 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.09 mg | 1.9 mg |
| Vitamin C | 5.6 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 0.54 mg | 11 mg |
Pregnancy guidance
Safe with precautionsRaw asparagus is safe to eat during pregnancy if it is cleaned meticulously. It delivers folate, vitamin C, and insoluble dietary fiber that helps ease pregnancy constipation. CDC recommends scrubbing firm vegetables with a produce brush under clean running water to eliminate soil bacteria and parasites. Shave washed raw spears into thin ribbons with a vegetable peeler to make them easy to chew in salads.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Asparagus, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.