Asparagus has long had a reputation as a posh, high-end vegetable, thanks to its short season and labour-intensive harvest – but it was not always confined to restaurant plates and farmers’ market bundles.
During the Second World War, it grew widely in allotments across the UK as part of the Dig for Victory campaign, which encouraged people to grow their own food amid shortages and rationing.
Today, while the plant itself is relatively unchanged, asparagus has undergone a dramatic reputational makeover. It is now found shaved into fresh salads, tossed through vibrant low-calorie pasta dishes or charred on the barbecue as a glossy spring side.
Its celebrity devotees include chefs Jamie Oliver and Nigel Slater, who regularly feature asparagus in their seasonal recipes, while actress Emily Head once said picking asparagus on a Suffolk farm gave her a fresh perspective on life.
But is it really as nutritious as it is often made out to be – or is its health halo down to Instagram aesthetics and clever wellness marketing?
‘Most people could benefit from including more asparagus as it is low in calories and provides fibre, folate, Vitamin K and a range of antioxidant compounds,’ registered dietician and author Nichola Ludlam-Raine tells the Daily Mail.
‘It may be particularly useful for those looking to increase their vegetable intake, support digestive health, or boost their intake of folate, which is especially important during pregnancy.’
As the 2026 asparagus season draws to a close, we take a closer look at the health benefits hidden inside these delicate green spears – and uncover the science behind asparagus pee.
Asparagus spears grows straight and upright initially, shooting directly out of the ground
What’s so special about asparagus?
For many people, asparagus owes its appeal to two things: its fleeting spring season and its impressively dense nutritional profile.
In the UK, asparagus is a star of late-spring and early-summer dining, traditionally reaching its peak just as the social season gets into full swing, around the time of the Royal Ascot summer racing festival.
The vegetable has long had a place on high-end hospitality menus, with Ascot Racecourse dining previously featuring varieties such as Wye Valley and Groombridge asparagus. In past years, acclaimed chefs including Raymond Blanc have also helped curate summer menus for the event.
Is asparagus good for you?
Asparagus is rich in vitamins and minerals, very low in calories and contains inulin, a type of fibre that helps feed beneficial gut bacteria and support healthy digestion.
A 100g serving of raw asparagus contains around 2g of fibre, contributing towards the NHS recommendation of 30g a day. The same-sized serving also contains roughly 25 calories, 2.9g of protein, 2g of carbohydrates and 0.6g of fat.
However, its nutritional value can vary slightly depending on how it is prepared. Steaming asparagus, or eating it raw, is among the healthiest ways to serve it, as these methods help preserve more of its water-soluble vitamins and nutrients.
Adding fats such as butter or oil can make it more satisfying and flavourful, but will also increase the overall calorie content.
Princess Margaret is pictured inspecting some asparagus in Kenya in 1956
Research has found that different parts of the asparagus plant – including the tip and stem – are rich in essential minerals and natural prebiotic compounds.
Animal research also suggests asparagus may have a mild laxative effect, meaning it could potentially help support bowel movements in cases of chronic constipation.
Other studies in mice have linked asparagus with lower cholesterol levels, reduced blood pressure and weight loss, although more research is needed before the same benefits can be confidently applied to humans.
Green, purple or white?
While green asparagus is the variety most commonly found in UK supermarkets, purple, white and Jubilee asparagus are also available.
Purple asparagus is often considered the healthiest option overall. Its distinctive colour comes from anthocyanins – antioxidant-rich plant pigments also found in foods such as blueberries, blackberries and red cabbage. It also tends to contain more Vitamin C than green asparagus.
White asparagus – sometimes known as ‘white gold’ – is grown underground without sunlight. This prevents the plant from producing chlorophyll, the pigment that gives green asparagus its colour.
Because it is not exposed to sunlight, white asparagus typically contains lower levels of some antioxidants, as well as Vitamins A and E. However, it can contain more Vitamin C than green asparagus and may also be higher in fibre.
Not just green! Asparagus comes in white and purple varieties
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Jubilee asparagus is grown exclusively in the UK, primarily in the fertile soils of Herefordshire and the Wye Valley.
It shares the same nutritional profile as standard green asparagus, offering excellent levels of Vitamin K, folate, and prebiotic fibre.
Tinned vs frozen and fresh asparagus
Tinned asparagus has a softer texture and muted color compared to fresh
For anyone who wants to enjoy asparagus year-round, tinned or frozen varieties can be a useful option.
They can also work out much cheaper than fresh asparagus and require minimal preparation.
While fresh asparagus is generally preferred for its crisp texture, tinned asparagus still retains many of the same nutrients.
However, it can be higher in sodium because of the preservation process.
‘Fresh asparagus generally contains slightly higher levels of some vitamins, particularly Vitamin C, which can be reduced during the canning process,’ says Ms Ludlam-Raine.
‘However, tinned asparagus still provides fibre, folate and other beneficial nutrients, and can be a convenient, affordable option. If choosing tinned, it is worth checking the salt content and opting for varieties in water rather than brine where possible.’
What is the best way to add asparagus to your diet?
‘Pairing asparagus with a source of healthy fat, such as olive oil, nuts, seeds or oily fish, can help improve the absorption of fat-soluble vitamins and beneficial plant compounds,’ says Ms Ludlam-Raine.
‘Combining it with protein-rich foods such as eggs, salmon, chicken, beans or lentils also creates a more balanced and satisfying meal.’
Why does asparagus make your urine smell?
After eating asparagus, some people notice a strange smell in their urine, while others detect nothing at all.
There is a surprising amount of research on the topic – and a scientific explanation for why it happens.
In 1956, a team of British researchers found that fewer than half of people produced the distinctive odour in their urine, which was thought to be influenced by a single gene. Another British study from 1987, involving a larger sample of 800 people, found a similar proportion.
Biologically, it comes down to the way the body breaks down asparagusic acid – a sulphur-containing compound found uniquely in asparagus.
During the war, asparagus was grown in allotments as part of the Dig for Victory campaign
It breaks this compound down into pungent, sulphur-containing byproducts. Because these chemicals are volatile, they vaporise quickly when you urinate, resulting in that distinct odour.
Modern research has led scientists to understand that almost everyone produces the scent, but not everyone is able to detect it.
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Some studies suggest the ability to smell asparagus urine is determined by a genetic variant. Between 40 and 60 per cent of people are ‘asparagus anosmic,’ meaning they lack the receptors to pick up on the sulphur-like scent.
Can you eat asparagus every day?
For the average person, incorporating asparagus into their daily diet offers great heart and digestive health benefits.
However, because it is high in fibre, suddenly eating generous portions every day can cause bloating, gas, or stomach cramps if your digestive system isn’t used to it.
Asparagus is a natural diuretic, which may increase the retention of the drug lithium, which can cause adverse effects if you take this medication.
It is also high in purines, which can increase the body’s production of uric acid. If you suffer from gout or a history of kidney stones, it is recommended to eat it in moderation rather than daily.
‘Asparagus is safe for most people to enjoy, however, individuals taking blood-thinning medications such as warfarin should aim to keep their Vitamin K intake relatively consistent, rather than suddenly increasing foods like asparagus,’ says Ms Ludlam-Raine.
‘Some people with irritable bowel syndrome (IBS) may also find large portions trigger symptoms due to certain fermentable carbohydrates.’
