Is it ok to eat raw asparagus?

In this brief guide, we will answer the query, “ Is it ok to eat raw asparagus?”. We will also talk about the health benefits of eating asparagus and its nutritional value.

Is it ok to eat raw asparagus?

Yes, it is ok to eat raw asparagus as it is more healthier and beneficial to eat raw asparagus compared to cooked ones as cooking can diminish some of the nutrient value of asparagus.

It is important to wash and clean the asparagus properly in order to avoid getting any unwanted pathogens such as bacteria and fungi while eating them raw. The pathogens can cause an array of ailments to the human body due to food poisoning or disturbing the digestive system. 

The asparagus should be cut off the hard stem as it is unchewable and nasty and cleaned the way you are going to cook them. Eating raw asparagus is not as tempting as eating the blanched or grilled, or buttered asparagus but the raw ones pack a punch of nutrients and minerals that are vital for a healthy body.

Raw asparagus can be sliced, peeled, or cut into smaller pieces and added to a salad or consumed by itself with the addition of salad dressing or simply salt and pepper. 

It is a known fact that eating raw asparagus or asparagus, in general, can make your urine smell funky but that is the only drawback of adding raw asparagus to your diet.

Asparagus is high in fiber and low in calories which makes them an ideal snack option if you are into losing weight or staying fit.

What is the nutritional value of asparagus?

Asparagus is rich with a lot of beneficial minerals and nutrients whether consumed raw or cooked. The nutritional value of a cup of asparagus (180 grams) is mentioned below in detail.

  • Calories: 40
  • Protein: 4.4 grams
  • Fat: 0.4 grams
  • Fiber: 3.6 grams
  • Vitamin C: 24% of the Daily Value
  • Vitamin A: 36% of the Daily Value
  • Vitamin K: 114% of the Daily Value
  • Folate: 68% of the Daily Value
  • Potassium: 12% of the Daily Value
  • Phosphorous: 10% of the Daily Value
  • Vitamin E: 14% of the Daily Value

Asparagus also contains small traces of micronutrients such as riboflavin, zinc, and iron which are necessary for the proper functioning of the bodily organs and systems.

Can you eat raw asparagus if you are pregnant?

Eating raw asparagus during pregnancy is safe and is actually beneficial to both the mother and the unborn baby as asparagus is rich in Folate. Folate is a vital nutrient that is responsible for the production of red blood cells and DNA which is needed for the growth and development of a healthy baby.

During pregnancy, women normally take folate supplements to have enough of it to support the development of the baby as the deficiency can cause various impediments such as learning difficulties and physical disabilities.

Therefore, adding asparagus to the diet plan of a pregnant woman is necessary as it helps in achieving the daily folate intake during pregnancy.

What are the health benefits of eating asparagus?

Boosts immune system

Vitamin E is abundant in asparagus which is an important antioxidant that helps in combating free radicals and protecting the cells and tissue from damage such as fighting cancerous cells. 

Asparagus eaten raw or cooked helps get the Vitamin E in your system which strengthens the immune system and keeps you healthy.

Cleans urinary tract

Asparagus is known to be a natural diuretic which means it helps get rid of unwanted fluid and salt from the body through urination and helps avoid the risk of urinary tract infections. The diuretic nature of asparagus is because of the presence of asparagine, an amino acid that is pretty abundant in asparagus.

Keeps the body weight in check

Asparagus is rich in fiber, both soluble and insoluble which makes it a good addition to the diet as the fibers take a long time for the digestive tract to process which makes you feel fuller for longer.

Asparagus is high in fiber content and low in calorie and fat content which also helps to keep the body weight in check. 

Increases libido

The high amount of folate and pyridoxine or Vitamin B6 makes the asparagus a natural aphrodisiac which helps increase the libido of both men and women by stimulating their sex hormones.


In this brief guide, we answered the query, “Is it ok to eat raw asparagus?”. We also talked about the health benefits of eating asparagus and its nutritional value.

I hope you find this blog useful. If you have any questions, please let us know.


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