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Asparagus Calories and nutrition facts · Vegetables

5 kcal per spear, medium (16 g)

Carbs: 0.32 g
Fibre: 0.56 g
Sugars: 0.3 g
Protein: 0.46 g
Fat: 0.1 g

Where the calories come from

Protein 46% Carbs 32% Fat 22%

Asparagus has 5 kcal per spear, medium (16 g), with 0.32 g carbs, 0.56 g fibre, 0.46 g protein and 0.1 g fat. 100 g has 32 kcal.

Diet tags

Cholesterol reduced Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Milk free Low gluten No added salt Soy free Unsweetened Vegan

Last updated November 6, 2026 · Where the data comes from

Get to know asparagus in Nutriely

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Other forms of asparagus

How it compares with other vegetables

Per 100 g, against the 99 vegetables in our catalog.

Calories 32 kcal · typical 31 kcal
Vitamin K 40 µg · typical 24.7 µg
Vitamin C 12 mg · typical 21 mg
Folate 175 µg · typical 50.1 µg

More folate than 95% of vegetables.

The bar shows this food; the line marks the typical (median) value of the category.

Nutrients in asparagus

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

Amount

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros

Energy 32 kcal (135 kJ)

2% of daily
Carbohydrates, net 2g

1% of daily
Protein 2.90g

4% of daily
Fat 0.60g

1% of daily
Water 91g

5% of daily
Alcohol 0g

Vitamins

Vitamin A (RAE) 41µg

6% of daily
Vitamin A (Retinol) 0µg
Vitamin D 0µg

0% of daily
Vitamin E 1.13mg

10% of daily
Vitamin K 40µg

57% of daily
Vitamin B1 0.16mg

19% of daily
Vitamin B2 0.06mg

4% of daily
Vitamin B3 (Niacin) equivalents 1.25mg

9% of daily
Vitamin B6 0.06mg

4% of daily
Vitamin B9 (Folate) 175µg

53% of daily
Vitamin B12 0µg

0% of daily
Vitamin C 12mg

13% of daily

Minerals

Salt 2.55mg

0% of max
Calcium 27mg

3% of daily
Chromium 4µg

16% of daily
Copper 0.08mg

6% of daily
Fluoride 0.05mg
Iodine no data
Iron 0.70mg

4% of daily
Magnesium 13mg

4% of daily
Manganese 0.16mg

5% of daily
Molybdenum no data
Phosphorus 72mg

13% of daily
Potassium 260mg

7% of daily
Selenium 0.20µg

0% of daily
Sodium 1mg

0% of max
Zinc 0.70mg

8% of daily

Carbohydrates

Starch 0.10g
Sugars 1.90g

4% of max
Added Sugars 0g

0% of max
Sucrose 0.10g
Maltose 0g
Fructose 1.10g
Galactose 0g
Glucose 0.70g
Fibre, total 3.50g

14% of daily
Polyols 0g

Fats

Amino acids

Histidine 0.06g

7% of daily
Isoleucine 0.10g

7% of daily
Leucine 0.17g

6% of daily
Lysine 0.14g

5% of daily
Methionine 0.04g

3% of daily
Cysteine no data
Phenylalanine 0.10g

4% of daily
Tyrosine 0.07g

6% of daily
Tryptophan 0.04g

10% of daily
Threonine 0.11g

8% of daily
Valine 0.15g

9% of daily
Alanine 0.15g
Arginine 0.12g
Asparagine no data
Aspartic acid 0.67g
Cystine 0.04g

6% of daily
Glutamic acid 0.31g
Glutamine no data
Glycine 0.12g
Proline 0.09g
Serine 0.14g
Hydroxyproline no data
Taurine no data

Amino acid data is mapped from the USDA database, for information only.

Asparagus in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g	Nutriely	BLS	Ciqual	Fineli	Swiss	USDA
Energy (kcal)	32	28	25	32	26	20
Protein (g)	2.9	1.96	2.46	2.9	2.2^* (from Frida)	2.2
Fat (g)	0.6	0.16	0.27	0.6	0.3^* (from Frida)	0.12
Carbohydrates (g)	2	3.98	2.03	2	2.8^* (from Frida)	1.78
Sugars (g)	1.9	3.8	1.5	1.9	1.9^* (from Frida)	1.88
Fibre (g)	3.5	1.4	2.15	3.5	1.8^* (from Frida)	2.1
Vitamin C
Vitamin A
Iron
Calcium
Magnesium
Zinc
Amino acids
Fatty acids

Compare every nutrient across databases

Switch between Nutriely, BLS, Ciqual, Fineli, Swiss and USDA for all the vitamins, minerals and amino acids of asparagus in the Nutriely app.

Or ask Claude or ChatGPT, answered from your own diary

BLS: “Asparagus raw” · Ciqual: “Asparagus, green, raw” · Fineli: “Asparagus, raw, cleaned” · Swiss: “Asparagus (white or green), raw” · USDA: “Asparagus, raw”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. * Value taken from another database (Frida), not measured separately. Sources and licences.

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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