Calories in Spargel, grün, rohöl
Generic food Raw Gemüse
Spargel, grün, rohöl contains 24 kcal per 100 g. A typical serving of Referenzbetrag, RACC (85 g) provides about 20 kcal.
Roughly 73 % of its calories come from carbohydrates, with 20 % from protein and 7 % from fat (estimated with general energy factors).
That is less energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 46 % of the Daily Value for Folat (B9), 15 % of the Daily Value for Kupfer and 10 % of the Daily Value for Vitamin C.
These values are for the Raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 23,5 kcal | |
| Total fat M | 0,22 g | 0,3 % |
| Saturated fat | not reported | |
| Sodium M | 2,5 mg | 0,1 % |
| Total carbohydrates C | 5,1 g | 2 % |
| Dietary fiber M | 1,9 g | 7 % |
| Total sugars | not reported | |
| Protein C | 1,4 g | 3 % |
| Vitamin C M | 9,2 mg | 10 % |
| Thiamin (B1) M | 0,069 mg | 6 % |
| Niacin (B3) M | 1,1 mg | 7 % |
| Vitamin B6 M | 0,11 mg | 7 % |
| Folat (B9) M | 182 µg | 46 % |
| Calcium M | 20,6 mg | 2 % |
| Eisen M | 0,44 mg | 2 % |
| Magnesium M | 13,8 mg | 3 % |
| Phosphor M | 53,9 mg | 4 % |
| Kalium M | 278 mg | 6 % |
| Zink M | 0,6 mg | 5 % |
| Kupfer M | 0,13 mg | 15 % |
| Mangan M | 0,15 mg | 6 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 20 %
- Carbohydrates 73 %
- Fat 7 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1,4 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
- Fiber1,9 gbelow the median for Gemüse und Gemüseprodukte (median 2,2 g)
- Fat0,22 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
- Sodium2,5 mgin the lowest quarter of Gemüse und Gemüseprodukte (median 36 mg)
- Protein per 100 kcal6,1 gprotein density, useful for comparing foods with different calorie levels
- Water92,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Other components (3)
| Wasser M | 92,6 g |
|---|---|
| Stickstoff M | 0,23 g |
| Asche M | 0,68 g |
Other forms of Spargel
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spargel, rohöl Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Spargel, gekocht, gekocht, entwässert Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Spargel, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Spargel, konserven, regelmäßige Packung, feststoffe und Flüssigkeiten Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Spargel, konserven, abgelassene Feststoffe Canned | 19 | 2,1 g | 2,5 g | 0,65 g |
| Spargel, gefroren, nicht zubereitet Frozen | 24 | 3,2 g | 4,1 g | 0,23 g |
| Spargel, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Spargel, gekocht, gekocht, entwässert, mit Salz Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Spargel, konserven, kein Salz zugesetzt, feststoffe und Flüssigkeiten Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Spargel, frisch, gekocht, kein Zusatz von Fett Cooked | 21 | 2,4 g | 4,2 g | 0,13 g |
| Spargel, gefroren, gekocht, kein Zusatz von Fett Cooked | 18 | 2,9 g | 1,9 g | 0,42 g |
| Spargel, konserven, gekocht, kein Zusatz von Fett Cooked | 19 | 2,1 g | 2,5 g | 0,65 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Romainensalat, rohöl Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Spinat, rohöl Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Blumenkohl, rohöl Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Sellerie, rohöl Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Grüner Glockenpfeffer, rohöl Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Eisbergsalat, rohöl Raw | 14 | 0,9 g | 3 g | 0,14 g |
| Broccolin, rohöl Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Arugula, baby, rohöl Raw | 26 | 1,7 g | 5,4 g | 0,33 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Raw Spargel?
100 g of Raw Spargel has 24 kcal. Referenzbetrag, RACC (85 g): about 20 kcal.
How much protein is in Raw Spargel?
Raw Spargel contains 1,4 g of protein per 100 g (3 % of the 50 g Daily Value), or 1,2 g in Referenzbetrag, RACC (85 g). About 20 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is below the median (median 2 g).
How many carbs are in Raw Spargel?
Raw Spargel has 5,1 g of total carbohydrates per 100 g, including 1,9 g of fiber.
How much fat is in Raw Spargel?
Raw Spargel contains 0,22 g of fat per 100 g.
What vitamins and minerals does Raw Spargel contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folat (B9) (46 % DV), Kupfer (15 % DV) and Vitamin C (10 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Spargel?
100 g contains 2,5 mg of sodium, 0,1 % of the 2,300 mg Daily Value.
Does Spargel have the same nutrition Raw and Cooked?
No. Per 100 g, Spargel, grün, rohöl has 24 kcal, while Spargel, gekocht, gekocht, entwässert has 22 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated 31. Oktober 2024. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2710823. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.