The Best Ways to Eat Raw Asparagus—and When You Should Cook It Instead

Many vegetables are delicious raw or cooked; carrots, spinach, tomatoes, and bell peppers to name just a few. But can you eat asparagus raw? When the long green spears appear in stores in the spring, we want to make the most of each tender, sweet piece. There are only so many times you can eat asparagus blanched or steamed, roasted or grilled. That’s where raw asparagus comes in. You might have heard that asparagus must be cooked, but that is not true. We spoke to a nutritionist to learn the difference between raw and cooked asparagus, and we’re sharing the best ways to enjoy raw asparagus.

Raw Asparagus, Explained

It’s no secret that asparagus is a very nutritious vegetable. It’s a great source of fiber, Vitamins A, C, and E, and essential nutrients such as folate and potassium. We asked Sylvia Klinger, a registered dietician and founder of Hispanic & Multicultural Nutrition Communications, LLC, about the nutritional difference between raw and cooked asparagus. She notes that the difference is slight, but there are a few nutrients that are impacted when the vegetable is cooked. 

• Vitamin retention: Raw asparagus generally has a high vitamin C content, but Klinger says this vitamin is sensitive to heat and may degrade slightly during cooking. On the other hand, cooking the asparagus can slightly enhance the availability of vitamins A and E. 
• Antioxidants: Asparagus is an antioxidant powerhouse, whether cooked or raw, but prolonged cooking can leach out water-soluble antioxidants, according to Klinger. 
• Fiber: The fiber content between raw and cooked asparagus is very similar. The only difference is that cooking asparagus softens it, making it easier to digest, especially for individuals with digestive sensitivities. 

For a good balance of nutrients, Klinger recommends incorporating both raw and cooked asparagus into your diet.

4 Ways to Eat Raw Asparagus

There are two main things to consider when eating asparagus raw: how fresh and in-season it is and how to prepare it. Asparagus can generally be found year-round at grocery stores, but it’s the most delicious and tender from early spring to mid-summer in the Northern Hemisphere. After its peak season, the spears are not as sweet and can become woody and tough, especially if they’re not cooked. So if you want to enjoy the texture and flavor of this raw vegetable, do so while it’s in season. 

• Shaved: One of the best ways to enjoy raw asparagus is shaved into long, paper-thin ribbons. Snap off any woody ends, then run a vegetable peeler along the length of each spear. If the asparagus is tender, the ribbons should have a slight, pleasant crunch. Use them in salads with other shaved raw vegetables like carrots, cucumbers, or zucchini—all this salad needs is a good vinaigrette. Another bonus: It won’t immediately wilt or turn soggy and lose its texture like some other salads do. 
• Thinly sliced: Thinly sliced asparagus pieces can also be used in salads. Trim the ends, then use a sharp knife or a mandoline to make thin, bite-sized slices. They are great in dishes like grain salads and bowls alongside crunchy toasted nuts and creamy cheeses like feta or goat cheese. 
• Spears: Very tender, thin stalks of asparagus are delicious as is, no cutting required. Serve them chilled as crudités with your favorite dip. 
• Marinated: With any of these preparations, the asparagus can benefit from being marinated. This adds flavor, but it also softens the vegetable a little. You don’t need to marinate them for long—ribbons or thin slices only need 20 to 30 minutes; spears up to 1 hour.

When to Avoid Raw Asparagus

Some people can experience digestive discomfort from eating raw asparagus, Klinger says. This is because in its raw form, asparagus can be more challenging for some to digest due to its high fiber content. “Consuming raw asparagus may lead to bloating, gas, and stomach discomfort, especially when eaten in large quantities,” she notes. So if your body isn’t used to high amounts of fiber, it’s best to cook asparagus, even if it's just lightly sauteed, it will make all the difference.