White asparagus: benefits, preparation, season

Verified on 11/29/2022 by PasseportSanté

Recognizable among a thousand thanks to its slender silhouette and its pretty white color, white asparagus is a very popular vegetable both for its unique taste and for its many health benefits. Very rich in nutrients and fiber, it deserves its place on our plates! In this article, we give you the secrets of white asparagus as well as our advice for choosing and preparing it well.

Characteristics of white asparagus

  • Good source of dietary fiber ;
  • Rich in vitamin B9 and vitamin C ;
  • Antioxidant power ;
  • Natural diuretic effect ;
  • Very low calorie.

White asparagus: its nutritional and caloric values

With less than 20 kcal per 100 g, white asparagus is very low in calories and is mostly made up of water. Asparagus is therefore both moisturizing and ideal for making a light and satisfying meal! White asparagus is also a good source of vegetable protein and mild dietary fiber. Asparagus, however, contains few carbohydrates in comparison with other vegetables, as well as its lipid content is negligible.

For 100 g of white asparagus:


Average content


19 kcal


92,4 g


2,5 g


2,5 g


0,3 g

Dietary fiber

1,8 g


16,6 mg

Vitamine B9

150 mg

The benefits of white asparagus

White asparagus has many health benefits, starting with its good content of soft fibers. This naturally diuretic food is also distinguished by its richness in vitamin B9 and vitamin C. Also, asparagus has a particularly interesting antioxidant power for the health and optimal functioning of the human body.

Good source of dietary fiber

White asparagus is a good source of mild fiber and is generally suitable for all intestines, even sensitive ones. The soft fibers contained in asparagus promote intestinal transit, digestive well-being and increase the feeling of satiety during the meal. Asparagus also contains FOS (fructo-oligo-saccharides) whose prebiotic effect is beneficial for the health of the intestinal microbiota.

Rich in vitamin B9 and vitamin C

The vitamin B9 contained in asparagus plays many roles in the body and participates in particular in the synthesis of DNA and genetic material. This vitamin is particularly important in pregnant women to ensure proper closure of the neural tube in the fetus. Vitamin C, on the other hand, has antioxidant activity and helps boost the immune system and reduce fatigue.

Asparagus is full of phenolic compounds and other antioxidant substances. These antioxidant substances help the body to fight against the premature aging of cells and against attacks. They also play a role in the prevention of certain diseases, cardiovascular among others.

In addition to being nutritious and low in calories, asparagus has a natural diuretic effect and facilitates the renal elimination of water contained in the body. This virtue is reinforced by the very high water content of asparagus and makes asparagus a major health ally.

White asparagus belongs to the Liliaceae family and is native to the Mediterranean basin. It is easily recognized by its elongated shape and its pretty pearly white color. Highly appreciated for its unique texture and for its taste that is both sweet and slightly bitter, asparagus is unfortunately not present on our stalls for very long since its season extends between the months of April and June only.

white asparagus id card

  • Family: Liliaceae;
  • Origin: Mediterranean ;
  • Season: spring ;
  • White color ;
  • Flavor: sweet and slightly bitter.

Choosing the right white asparagus

White asparagus must be chosen stiff, very smooth and shiny. The tip should be tightly closed and the base slightly damp. Contrary to popular belief, a large white asparagus will be more likely to be tender and sweet than a very fine asparagus, which will be more fibrous and bitter.

Asparagus should ideally be eaten soon after purchase. Indeed, the longer it is kept, the more it risks becoming fibrous. To keep it longer, we recommend wrapping the stems with damp paper towels and then placing them in the vegetable drawer of the refrigerator. Thus, they can be kept for up to 10 days without any problem.

White asparagus doesn’t need a lot of tricks to be delicious in the kitchen! Generally cooked, it can however be eaten raw in salads. Before cooking it, be sure to peel it well and clean it carefully.

White asparagus, a simple vegetable to cook

In the kitchen, white asparagus generally requires little preparation. Just steamed, it is a delicate and tasty starter or side dish. Serve it with homemade mayonnaise, aioli or a yogurt and fresh herb sauce for even more lightness. Some also like to taste it with a hollandaise sauce or with a white butter sauce.

Revisiting white asparagus in the kitchen

For the more creative, white asparagus can be used in a multitude of preparations in the kitchen. Raw, it can be finely minced and then added to mixed salad recipes. Cooked, it can be used to make gratins, savory pies, soups, omelettes or pan-fried vegetables.

Contraindications and allergies to white asparagus

Excellent for health, white asparagus is more often put forward for its many virtues than not recommended. However, its consumption must remain moderate in certain cases of renal insufficiency and within the framework of certain anticoagulant treatments.

Because of its richness in vitamin K, white asparagus is generally to be consumed in moderation as part of certain anticoagulant treatments. Generally, moderating consumption is more than enough, but if in doubt, it is better to seek the advice of your specialist.

History and anecdotes around white asparagus

Asparagus was domesticated by the Romans several hundred years before our era. The Greeks, for their part, have long continued to pick it in the wild and use it for its many medicinal properties.

As well as being a well-known diuretic, asparagus was said to have been used more than 2000 years ago to treat heart problems, toothaches and insect bites. Some also lent it aphrodisiac virtues, even going so far as to drink asparagus cooking water to boost their libido!

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