What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup, cooked (boiled, drained) (180 g)
Sugars2.3 g1%
Fibre3.6 g2%
Other carbs1.5 g1%
Protein4.3 g2%
Other168.3 g94%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Asparagus is a vegetable used for asparagus-powder rct lowered fasting and post-load glucose, triglycerides and oxidative stress over 12 weeks. NutriDex grades the human evidence as Moderate. Asparagus is exceptionally nutrient-dense for its low calorie load, delivering large fractions of daily folate and vitamin K plus prebiotic inulin-type fructans, the flavonol quercetin/rutin, and saponins. Direct human trials of whole asparagus are scarce: the strongest is a 2025 double-blind RCT (n=44) in which 12 weeks of asparagus powder lowered fasting glucose, post-load glucose AUC, triglycerides and oxidative stress versus placebo, though it was small and exploratory. Most of the supporting evidence is indirect, drawn from meta-analyses of asparagus's signature constituents—prebiotic inulin-type fructans improving glycemic markers, quercetin modestly lowering blood pressure, and high dietary-fibre/folate intakes linked to lower cardiovascular and stroke risk in pooled cohorts and trials. Overall the human evidence is moderate and largely surrogate-endpoint or constituent-based rather than proof that asparagus itself changes hard outcomes.
Purported Benefits
✓Asparagus-powder RCT lowered fasting and post-load glucose, triglycerides and oxidative stress over 12 weeks
✓Outstanding source of folate (~67% DV/cup) supporting homocysteine metabolism
✓Very high in vitamin K (~76% DV/cup) for coagulation and bone
✓Prebiotic inulin-type fructans nourish gut microbiota and aid glycemic control (constituent meta-analyses)
✓Quercetin/rutin flavonols associated with modest blood-pressure lowering
Dosing & Compounds
Typical Dose
Standard serving: 1 cup, cooked (boiled, drained) (180 g). Eat whole (with skin where edible); favour whole fruit over juice.
Active Compounds
Inulin-type fructans (prebiotic fibre)Quercetin and rutin (flavonols)Steroidal saponins (protodioscin)Folate (vitamin B9)Vitamin K1 (phylloquinone)GlutathioneAsparagusic acidVitamin C and vitamin E (alpha-tocopherol)
Safety & Cautions
⚠
Generally very safe as food. High vitamin K1 content can interfere with warfarin/vitamin-K-antagonist dosing—keep intake consistent. The fructan (FODMAP) content can trigger bloating, gas and diarrhoea in IBS-sensitive people. Asparagusic acid produces a harmless sulphurous urine odour in many people. Purines are moderate and large amounts may modestly raise uric acid in gout-prone individuals. Rare contact or IgE allergy to asparagus has been reported. Educational only — always check with your doctor or pharmacist before combining Asparagus with any medicine.
Asparagus is most often taken for Asparagus-powder RCT lowered fasting and post-load glucose, triglycerides and oxidative stress over 12 weeks, Outstanding source of folate (~67% DV/cup) supporting homocysteine metabolism, Very high in vitamin K (~76% DV/cup) for coagulation and bone, Prebiotic inulin-type fructans nourish gut microbiota and aid glycemic control (constituent meta-analyses). Folate- and vitamin-K-dense spring spear with prebiotic fructans and emerging cardiometabolic signals.
Does Asparagus work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Asparagus is exceptionally nutrient-dense for its low calorie load, delivering large fractions of daily folate and vitamin K plus prebiotic inulin-type fructans, the flavonol quercetin/rutin, and saponins. Direct human trials of whole asparagus are scarce: the strongest is a 2025 double-blind RCT (n=44) in which 12 weeks of asparagus powder lowered fasting glucose, post-load glucose AUC, triglycerides and oxidative stress versus placebo, though it was small and exploratory. Most of the supporting evidence is indirect, drawn from meta-analyses of asparagus's signature constituents—prebiotic inulin-type fructans improving glycemic markers, quercetin modestly lowering blood pressure, and high dietary-fibre/folate intakes linked to lower cardiovascular and stroke risk in pooled cohorts and trials. Overall the human evidence is moderate and largely surrogate-endpoint or constituent-based rather than proof that asparagus itself changes hard outcomes.
What is the typical dose of Asparagus?
Standard serving: 1 cup, cooked (boiled, drained) (180 g). Eat whole (with skin where edible); favour whole fruit over juice.
Is Asparagus safe? Any cautions or side effects?
Generally very safe as food. High vitamin K1 content can interfere with warfarin/vitamin-K-antagonist dosing—keep intake consistent. The fructan (FODMAP) content can trigger bloating, gas and diarrhoea in IBS-sensitive people. Asparagusic acid produces a harmless sulphurous urine odour in many people. Purines are moderate and large amounts may modestly raise uric acid in gout-prone individuals. Rare contact or IgE allergy to asparagus has been reported.
How many studies support Asparagus?
NutriDex cites 14 sources for Asparagus, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Asparagus: Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/asparagus
BibTeX
@misc{nutridex_asparagus,
author = {Peh, Daryl},
title = {Asparagus: Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/asparagus},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.