White Asparagus: Delicate Spring Spear Rich in Folate, Fiber & Subtle Sweetness

White asparagus are **asparagus spears (Asparagus officinalis) grown under mounded soil or opaque covers** so sunlight cannot trigger chlorophyll production. The result: pale ivory spears with tender, thicker peeled stalks and delicate sweetness compared to green’s grassy notes.

| | Amount | %DV | |---|---|---| | Calories | 20 kcal | — | | **Carbohydrate** | 3.9 g | — | | – Fiber | 2.1 g | 7 % | | **Protein** | 2.2 g | 4 % | | **Folate (B9)** | 52 µg | 13 % | | Vitamin C | 6 mg | 7 % | | Potassium | 202 mg | 4 % | | Iron | 1.1 mg | 6 % | Contains natural **glutathione** & phenolic antioxidants.

- **Folate + fiber** support cell division and gut health. - Very **low calorie & low sodium**; good for weight-conscious or heart-friendly menus. - **Glutathione & phenolics** contribute antioxidant defense. - High water content aids hydration during spring/early summer.

- Requires **peeling of lower stalk** (tough outer layer) adding prep time. - Season is short & price higher vs green asparagus. - Natural **asparagusic acid** can cause sulfuric urine odor (harmless). - Overcooking = mushy texture & sulfur notes—cook just to tender-crisp.

- Trim woody ends; peel from just below tip downward. - **Blanch or steam 5–8 min** until knife-tender; shock or serve warm. - Classic pairings: hollandaise, brown butter & toasted almonds, shaved truffle, citrus vinaigrette, prosciutto. - Slice into risotto, spring soups or quiche; reserve peeled skins for light stock.

- Choose **firm, straight spears** with tight tips & moist, freshly cut ends. - Diameter is preference: thicker = meatier & less fibrous interior. - Avoid drying or browning at cut end (age).

Wrap spears in a damp towel or stand upright in a jar with 2 cm water; refrigerate and use within **3–4 days** for peak sweetness. Do not wash until just before use.

Forcing under soil requires **labor and plastic covers**, raising footprint vs green. Buying **local seasonal harvest** reduces transport. Peels & trimmings are compostable; minimal pesticide use when locally grown in cool climates.

✔︎ Mild, sweet spring vegetable ✔︎ Source of folate, fiber & antioxidants ✖︎ Higher cost & prep (peeling); avoid overcooking.