Know what’s on your plate
Asparagus
Calories & nutrition facts
cooked, boiled, drained
Nutrition facts
Per 100 g% DV- Calories 22 kcal —
- Protein 2.4 g 5%
- Carbohydrate 2.1 g 1%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2 g 7%
- Sugars 1.3 g —
- Sodium 14 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 50 µg 6%
- Vitamin C 7.7 mg 9%
- Vitamin D 0 µg 0%
- Vitamin E 1.5 mg 10%
- Vitamin K 50.6 µg 42%
- Thiamin (B1) 0.16 mg 14%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 149 µg 37%
- Vitamin B12 0 µg 0%
- Choline 26.1 mg 5%
Minerals
- Calcium 23 mg 2%
- Iron 0.91 mg 5%
- Magnesium 14 mg 3%
- Phosphorus 54 mg 4%
- Potassium 224 mg 5%
- Zinc 0.6 mg 5%
- Copper 0.17 mg 18%
- Manganese 0.15 mg 7%
- Selenium 6.1 µg 11%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 22 | 2.4 g | 2.1 g | 0.2 g |
| 1 × cup | 90 g | 20 | 2.2 g | 1.9 g | 0.2 g |
| 1 × spears (1/2" base) | 60 g | 13 | 1.4 g | 1.3 g | 0.1 g |
| 2 × cup | 180 g | 40 | 4.3 g | 3.8 g | 0.4 g |
| ½ × cup | 45 g | 10 | 1.1 g | 0.9 g | 0.1 g |
| 3 × cup | 270 g | 59 | 6.5 g | 5.7 g | 0.6 g |
| 4 × cup | 360 g | 79 | 8.6 g | 7.6 g | 0.8 g |
Questions about Asparagus
How many calories are in 100 g of Asparagus?
100 g of Asparagus has 22 kcal, with 2.4 g protein, 2.1 g carbohydrate and 0.2 g fat.
How many calories are in 1 × cup (90 g) of Asparagus?
1 × cup (90 g) of Asparagus has 20 kcal, with 2.2 g protein, 1.9 g carbohydrate and 0.2 g fat.
How many calories are in 1 × spears (1/2" base) (60 g) of Asparagus?
1 × spears (1/2" base) (60 g) of Asparagus has 13 kcal, with 1.4 g protein, 1.3 g carbohydrate and 0.1 g fat.
How many calories are in 2 × cup (180 g) of Asparagus?
2 × cup (180 g) of Asparagus has 40 kcal, with 4.3 g protein, 3.8 g carbohydrate and 0.4 g fat.
How many calories are in ½ × cup (45 g) of Asparagus?
½ × cup (45 g) of Asparagus has 10 kcal, with 1.1 g protein, 0.9 g carbohydrate and 0.1 g fat.
How many calories are in 3 × cup (270 g) of Asparagus?
3 × cup (270 g) of Asparagus has 59 kcal, with 6.5 g protein, 5.7 g carbohydrate and 0.6 g fat.
How many calories are in 4 × cup (360 g) of Asparagus?
4 × cup (360 g) of Asparagus has 79 kcal, with 8.6 g protein, 7.6 g carbohydrate and 0.8 g fat.
Source: USDA FoodData Central 168390 · per 100 g · carbohydrate per EU label, fibre excluded