Asparagus
In season here from May through June, peaking in May.
In season in SW Michigan
In season Peak
Months from the Michigan Asparagus Advisory Board. Weather shifts dates a little each year.
Key nutrients
Per ½ cup, boiled · 90 g
| Nutrient | Amount | %DV | |
|---|---|---|---|
| Calories | 20 | ||
| Carbohydrate | 3.7 g | 1% | |
| Fiber | 1.8 g | 6% | |
| Vitamin A | 45 mcg | 5% | |
| Vitamin C | 6.9 mg | 8% | |
| Potassium | 202 mg | 4% | |
| Vitamin K | 46 mcg | 38% | |
| Folate | 134 mcg | 34% |
FDC ID 168390 · Asparagus, cooked, boiled, drained (SR Legacy)
%DV uses FDA Daily Values for adults and children 4+. Values are USDA lab averages scaled to the serving; your harvest may differ.
Wellness
Half a cup of cooked asparagus has about 20 calories, 46 mcg of vitamin K (38% DV) and 134 mcg of folate (34% DV). (USDA) The NIH Office of Dietary Supplements says vitamin K is important for blood clotting and healthy bones. (NIH ODS) NIH ODS also says folate is needed to make DNA and other genetic material, and for cells to divide. (NIH ODS)
Pick, store and use
- Pick
Choose young, tender stalks with compact tips. (MSU Extension)
- Store
Keep asparagus in the refrigerator, away from raw meat and its juices. (MSU Extension · MSU Extension)
- Freeze
MSU says frozen asparagus keeps its color and flavor better than canned. Blanch small spears 2 minutes, medium 3, large 4, then cool and pack. (MSU Extension)
Where to get it nearby
Farms whose listing mentions asparagus. Check with the farm before you go.
Sources: USDA FoodData Central, FDC ID 168390 · FDA Daily Values · NIH ODS: Vitamin K · NIH ODS: Folate · MSU Extension Michigan Fresh: Asparagus · MSU Extension: Storing Michigan Fresh Produce · Michigan Asparagus Advisory Board · Farm list: Farm to Table Growers research (2026).