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Asparagus Nutrition, Health Benefits & Recipes. Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and vitamin C, and thiamine.
Among the green vegetables, cooked asparagus is a good source of vitamin B1. 100 grams serving of cooked asparagus provides 0.16 mg or 11% DV of this vitamin. Canned uncooked asparagus provides 5% DV in a half cup serving while an equal amount of cooked frozen asparagus contributes 4% DV of vitamin B1.