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Photo of many bunches of asparagus
Photo of a bunch of asparagus
Photo of asparagus tips
Photo credits (left to right): Photo credits (top to bottom): Flickr: Benson Kua; Flickr: Liz West (Muffet); Flickr: Sheri Wetherell

Foods Included

Green asparagus, White asparagus, Purple asparagus


The most common asparagus in the United States is green, but other varieties include white and purple. They are spear-shaped and can vary in thickness.

Buy It

  • Look for asparagus spears that are the same size.
  • The tips should be firm and tight, not dried out.

Store It

  • Eat within 1-3 days after purchasing.
  • Store asparagus upright in the fridge with its base in water for 2-3 days.

Cook It

  • Grab asparagus at each end and snap in half. They will naturally break in the tender spot. Discard the tough end. You can steam the spears in a pan with a little water for about 5 minutes or cut them into pieces and sautee them with other vegetables in a little oil.
  • You can also cook them in the microwave in a glass dish with a little water for about 5 minutes.

Why It's Great

  • Fiber helps with healthy digestion and keeps us feeling full.  Eating enough fiber has been shown to keep our hearts healthy too.
  • Folate, or folic acid, helps our tissues grow and our cells work.  Especially important for pregnant women.
  • Vitamin A keeps our eyes working, our immune system strong, and our cells growing.
  • Vitamin C keeps our immune system strong and helps our bodies heal quickly.
  • Vitamin K helps our bodies heal quickly.
  • Iron is essential for red blood cells and muscles.
  • Chromium is important for blood sugar regulation and using energy from the foods we eat.
  • Antioxidants help protect our cells from damage due to normal body functions and environmental factors.

Try It

Asparagus with Fried Eggs
15 mins
Microwave Vegetables
10 mins
Asparagus and Red Quinoa Salad
10 mins
Photo of the prepared recipe
Chinese Winter Melon Chicken Soup
40 mins
Chinese winter melon chicken soup
Roasted Vegetable Medley
50 mins
Vegetable Pancakes (inspired by Paejeon)
35 mins

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