Asparagus is a tender green vegetable that grows in slender spears. It is usually steamed, roasted, grilled, or sautéed and is a popular spring vegetable.
Nutritionally, asparagus is very low in calories. Per 100 g it provides about 28 kcal, 5.1 g of carbohydrates, 1.4 g of protein, 0.2 g of fat, and 1.9 g of dietary fiber.
Asparagus is usually cooked before eating. Use the serving sizes below to estimate portions when logging.
Plan your portion
How much is in your serving of Asparagus?
Nutrition values are reported per 100 g. A typical cup of asparagus (about 134 g) provides roughly 38 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
28.1 kcal
5.1 g
1.4 g
0.2 g
1 cup
134 g
37.7 kcal
6.8 g
1.9 g
0.3 g
5 spears
80 g
22.5 kcal
4.1 g
1.2 g
0.2 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
28.1 kcal
Energy (kJ)
117.6 kJ
Protein
1.4375 g
Carbohydrates
5.1012 g
Fat
0.2163 g
Dietary fiber
1.883 g
Sodium
2.46 mg
Calcium
20.58 mg
Potassium
277.5 mg
Magnesium
13.78 mg
Iron
0.4436 mg
Zinc
0.5955 mg
Vitamin B1
0.06875 mg
Vitamin B3
1.078 mg
Vitamin B6
0.1118 mg
Vitamin B9 (folate)
182 µg
Vitamin C
9.153 mg
Questions and answers
Asparagus nutrition FAQ
How many calories are in asparagus?
Asparagus provides about 28 calories per 100 g.
Is asparagus low in calories?
Yes. Asparagus provides only about 28 calories and 0.2 g of fat per 100 g.
Is asparagus high in fiber?
Asparagus provides about 1.9 g of dietary fiber per 100 g.
