TempoLife › Calorie database › Vegetables › Asparagus
Asparagus calories and nutrition facts
100 grams of asparagus contains 22 calories, with 2.4 g of protein, 4.1 g of carbohydrate and 0.2 g of fat. It provides 2 g of fiber and 1.3 g of sugar per 100 g. Most of its calories come from carbohydrate.
Asparagus is a spring vegetable light enough to ignore in the totals — five spears are about 18 calories. It roasts and grills in minutes and takes butter and hollandaise beautifully, which is where asparagus dishes actually earn their numbers. The snapped woody ends were never food anyway.
Where the calories come from
Protein 35% Carbs 59% Fat 6%
How asparagus compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus | 22 kcal | 2.4 g | 4.1 g | 0.2 g |
| Crimini mushrooms, raw | 22 kcal | 2.5 g | 4.3 g | 0.1 g |
| Mustard spinach, raw | 22 kcal | 2.2 g | 3.9 g | 0.3 g |
| Beet greens | 22 kcal | 2.2 g | 4.3 g | 0.1 g |
| Turnip greens, frozen | 22 kcal | 2.5 g | 3.7 g | 0.3 g |
Nutrition facts for asparagus
| Nutrient | Per 100 g | Per 5 spears |
|---|---|---|
| Calories | 22 kcal | 20 kcal |
| Protein | 2.4 g | 2 g |
| Carbohydrate | 4.1 g | 4 g |
| Fat | 0.2 g | 0 g |
| Fiber | 2 g | 2 g |
| Sugar | 1.3 g | 1 g |
| Saturated fat | 0.1 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for asparagus — per 100 g and per portion.
Vitamins and minerals in asparagus
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin K | 50.6 µg | 42% |
| Copper | 0.17 mg | 19% |
| Thiamin (B1) | 0.16 mg | 13% |
| Selenium | 6.1 µg | 11% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin C | 7.7 mg | 9% |
| Manganese | 0.15 mg | 7% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common asparagus servings
How many calories in a portion of asparagus — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 spears (60 g) | 13 kcal | 1 g | 2 g | 0 g |
| ½ cup (90 g) | 20 kcal | 2 g | 4 g | 0 g |
| 100 g (100 g) | 22 kcal | 2 g | 4 g | 0 g |
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Frequently asked questions
How many calories are in asparagus?
Asparagus has 22 calories per 100 grams. A typical serving of 5 spears (90 g) has about 20 calories.
How much protein is in asparagus?
Asparagus contains 2.4 g of protein per 100 g, or about 2 g per 5 spears.
How much sugar is in asparagus?
Asparagus contains 1.3 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is asparagus low in carbs?
Yes by the numbers: Asparagus has 4.1 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Are these asparagus calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168390 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
