May 2, 2025, 8:51 am | Read time: 6 minutes
For centuries, asparagus has been a staple in diets. In Germany, the so-called “white gold” is particularly popular, with even some claiming it has remarkable health benefits. However, asparagus isn’t just white; the green variety is also gaining appreciation in the country. This raises the question: Which type of asparagus is actually healthier?
Over 300 different varieties and present in many parts of the world for ages — asparagus is used as food, a garden plant, or even a supposed remedy.1 However, when it comes to asparagus as food, there are really only two types: green and white asparagus.2 Still, the variety is vast. In France, for example, the purple hybrid is becoming increasingly popular. But is there a difference between the asparagus plants besides color? FITBOOK answers the most important questions and explains which asparagus is the healthiest.
Overview
Differences Between White and Green Asparagus
Cultivation
The different colors of asparagus result from various cultivation methods. White asparagus grows entirely underground, protected by opaque plastic sheeting stretched over the mounds of earth, keeping it colorless. Green asparagus, on the other hand, grows above ground and is exposed to sunlight throughout its growth phase. The light causes it to produce chlorophyll, giving it its green color.
Purple asparagus is also botanically classified as green asparagus. It is harvested relatively early, like white asparagus, and it grows mostly underground. Its purple color develops due to limited light exposure.
Harvest Time
The harvest time also differs: White asparagus is typically harvested between mid-April and June 24. Green asparagus can often be picked as early as late March or early April.
The plant itself — Asparagus officinalis — belongs to the lily family and is a perennial. It takes about three years from planting to the first harvest. After that, the plant can produce the coveted spears for up to ten years. Since harvesting is labor-intensive and done by hand, and cultivation requires a lot of time, asparagus is considered a relatively expensive vegetable.
Preparation and Taste
White and green asparagus also differ significantly in taste. White asparagus is often described as mild or rather neutral, while green asparagus has a stronger, slightly nutty flavor. This is also due to the preferred preparation: Green asparagus is often sautéed or roasted in the oven, which brings out intense roasted flavors. White asparagus is traditionally boiled or steamed.
Another difference lies in handling: White asparagus is thicker and must be peeled completely from top to bottom, leaving the tender tip intact. Green asparagus, however, is more delicate and usually only needs to be peeled or slightly trimmed at the lower third.
Asparagus is also edible raw if it is of good quality. However, one should ensure it does not have woody or bitter spots, which indicate a lack of freshness.
For cooking, a special asparagus pot is best, where the spears are cooked standing up — this keeps the delicate tips intact. Cooking time is eight to 15 minutes, depending on thickness. Green asparagus generally requires less time. The cooking water can be enhanced with salt, a pinch of sugar, and a bit of lemon juice.3
Is Asparagus a Remedy?
The Greeks, Romans, and ancient Asian cultures were already aware of the health benefits of asparagus plants for humans. These benefits extend beyond consumption as food. Ancient cultures also used asparagus as medicine. Did they know something we didn’t?
It is generally believed that secondary plant compounds have positive effects on human health. Is this also true for asparagus? A study at least suggests that asparagus could lower cholesterol levels and thus have positive effects on blood pressure.4 However, since the study was conducted on rats, the results cannot be directly applied to humans. Other theories also suggest that asparagus helps the body with diuresis and detoxification. While it is true that the high water content and fiber promote digestion and have a diuretic effect, there is no scientific evidence for an actual detoxifying effect.
Therefore, the plant doesn’t really go beyond its status as a mythical home remedy. Science simply does not provide any insightful findings. Nevertheless, during the season, you can certainly enjoy asparagus more often, as it is indeed healthy.
What Makes White Asparagus Healthy
White asparagus provides many important micronutrients, including vitamin C, vitamin E, potassium, calcium, magnesium, and folic acid. These substances perform various functions in the body, such as supporting the immune system, metabolism, and nerve function.
Another advantage: Asparagus is very low in calories. 100 grams contains only about 18 kilocalories. At the same time, the fiber content ensures a long-lasting feeling of fullness, which can prevent cravings for unhealthy snacks.5
Green Asparagus Even Healthier
In terms of vitamin content, green asparagus surpasses white: According to the “Consumer Center Bremen,” it contains more vitamin C and provitamin A, which are important for the eyes and immune system. The green variety also usually has higher levels of chlorophyll, iron, and magnesium.
Purple asparagus, which botanically lies between white and green asparagus, aligns more with the white variety in terms of nutritional values. However, its color is due to the polyphenols it contains. According to a meta-analysis, these secondary plant compounds can have a preventive effect on the risk of type 2 diabetes if consumed in large quantities.6 Due to its mild-sweet taste and striking color, purple asparagus is increasingly appreciated, especially in gourmet cuisine.
Green or White: Which Asparagus is Healthier?
Can Champagne Reduce the Risk of Sudden Cardiac Death?
What Lies Behind the Blood Disorder Hemophilia
Conclusion
Whether green, white, or purple — asparagus is a healthy vegetable in any form. For those who prefer it particularly nutrient-rich, green asparagus is the best choice. However, the classic white asparagus also scores with important vitamins, minerals, and low calories. The choice is a matter of taste — health-wise, you can’t go wrong with any variety.