Know what’s on your plate
Asparagus
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 20 kcal —
- Protein 2.2 g 4%
- Carbohydrate 1.8 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2.1 g 8%
- Sugars 1.9 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 38 µg 4%
- Vitamin C 5.6 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 8%
- Vitamin K 41.6 µg 35%
- Thiamin (B1) 0.14 mg 12%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 0.98 mg 6%
- Pantothenic acid (B5) 0.27 mg 5%
- Vitamin B6 0.09 mg 5%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 52 µg 13%
- Vitamin B12 0 µg 0%
- Choline 16 mg 3%
Minerals
- Calcium 24 mg 2%
- Iron 2.1 mg 12%
- Magnesium 14 mg 3%
- Phosphorus 52 mg 4%
- Potassium 202 mg 4%
- Zinc 0.54 mg 5%
- Copper 0.19 mg 21%
- Manganese 0.16 mg 7%
- Selenium 2.3 µg 4%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 20 | 2.2 g | 1.8 g | 0.1 g |
| 1 × cup | 134 g | 27 | 2.9 g | 2.4 g | 0.2 g |
| 1 × spear, small (5" long or less) | 12 g | 2 | 0.3 g | 0.2 g | 0 g |
| 1 × spear, medium (5-1/4" to 7" long) | 16 g | 3 | 0.4 g | 0.3 g | 0 g |
| 1 × spear, large (7-1/4" to 8-1/2") | 20 g | 4 | 0.4 g | 0.4 g | 0 g |
| 1 × spear, extra large (8-3/4" to 10" long) | 24 g | 5 | 0.5 g | 0.4 g | 0 g |
| 1 × spear tip (2" long or less) | 3.5 g | 1 | 0.1 g | 0.1 g | 0 g |
| 2 × cup | 268 g | 54 | 5.9 g | 4.8 g | 0.3 g |
| ½ × cup | 67 g | 13 | 1.5 g | 1.2 g | 0.1 g |
| 3 × cup | 402 g | 80 | 8.8 g | 7.2 g | 0.5 g |
| 4 × cup | 536 g | 107 | 12 g | 9.5 g | 0.6 g |
Similar foods
- White asparagusraw24 kcal / 100 g
- Asparagus stalkfresh, raw23 kcal / 100 g
- Wild asparagusraw40 kcal / 100 g
- Green asparagusraw22 kcal / 100 g
- Frozen asparagusunprepared24 kcal / 100 g
- Spinachraw23 kcal / 100 g
- Vegetablesav, raw20 kcal / 100 g
- Celtuceraw18 kcal / 100 g
- Garlicraw149 kcal / 100 g
- Yardlong beansasparagus bean or cowpea, raw47 kcal / 100 g
Questions about Asparagus
How do you cook asparagus so it stays crisp and bright green?
Trim the woody ends and boil the spears in salted water for 2–4 minutes, depending on thickness, then plunge them into cold water to stop the cooking. For a quick roast, toss with oil and bake at 220 °C for about 10 minutes.
Do you need to peel asparagus?
Thin, tender spears usually need only their woody ends trimmed. For thick spears, peel the lower third with a vegetable peeler; the skin can be fibrous even when the tip is tender.
How can you tell if asparagus is fresh when buying it?
Choose firm, straight spears with tightly closed tips and cut ends that look moist rather than dried out. Avoid limp stalks or tips that are spreading or slimy.
How should you store asparagus to keep it fresh?
Stand the spears upright in a jar with a little water, cover loosely with a bag and refrigerate; use them within a few days. Alternatively, wrap the ends in a damp tea towel and keep them in the fridge.
What goes well with asparagus?
Asparagus pairs particularly well with lemon, butter, olive oil, Parmesan and soft-boiled or poached eggs. Serve it alongside new potatoes, or add it to a risotto, tart or frittata.
Can you eat asparagus raw?
Yes. Use young, tender spears, trim the ends and shave the stalks into ribbons with a vegetable peeler; they are good in salads with lemon and olive oil. Thick stalks are usually better cooked or shaved thinly.
Is white asparagus the same as green asparagus?
They are the same species, but white asparagus is grown without sunlight, so it does not develop green colour and tends to have thicker, tougher skin. Peel white spears from just below the tip to the base before cooking.
What is asparagus a source of?
Asparagus is a source of vitamin K: a typical medium spear weighing 16 g provides 41.6 µg per 100 g.
Source: USDA FoodData Central 168389 · per 100 g · carbohydrate per EU label, fibre excluded
