Calories in Spargel, rohöl
Generic food Raw Gemüse
This record duplicates Spargel, rohöl from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Spargel, rohöl contains 20 kcal per 100 g. A typical serving of 1 Stück (4 g) provides about 1 kcal.
Roughly 61 % of its calories come from carbohydrates, with 35 % from protein and 4 % from fat (estimated with general energy factors).
That is less energy than the typical item in Anderes Gemüse und Kombinationen on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 35 % of the Daily Value for Vitamin K, 21 % of the Daily Value for Kupfer and 13 % of the Daily Value for Folat (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 20 kcal | |
| Total fat C | 0,12 g | 0,2 % |
| Saturated fat C | 0,04 g | 0,2 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 2 mg | 0,1 % |
| Total carbohydrates C | 3,9 g | 1 % |
| Dietary fiber C | 2,1 g | 8 % |
| Total sugars C | 1,9 g | |
| Protein C | 2,2 g | 4 % |
| Vitamin A C | 38 µg | 4 % |
| Vitamin C C | 5,6 mg | 6 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 1,1 mg | 8 % |
| Vitamin K C | 41,6 µg | 35 % |
| Thiamin (B1) C | 0,14 mg | 12 % |
| Riboflavin (B2) C | 0,14 mg | 11 % |
| Niacin (B3) C | 0,98 mg | 6 % |
| Vitamin B6 C | 0,091 mg | 5 % |
| Folat (B9) C | 52 µg | 13 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 16 mg | 3 % |
| Calcium C | 24 mg | 2 % |
| Eisen C | 2,1 mg | 12 % |
| Magnesium C | 14 mg | 3 % |
| Phosphor C | 52 mg | 4 % |
| Kalium C | 202 mg | 4 % |
| Zink C | 0,54 mg | 5 % |
| Kupfer C | 0,19 mg | 21 % |
| Selen C | 2,3 µg | 4 % |
% 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 35 %
- Carbohydrates 61 %
- Fat 4 %
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
- Protein2,2 gabove the median for Anderes Gemüse und Kombinationen (median 2 g)
- Fiber2,1 gbelow the median for Anderes Gemüse und Kombinationen (median 2,2 g)
- Sugars1,9 gbelow the median for Anderes Gemüse und Kombinationen (median 2,4 g)
- Fat0,12 gin the lowest quarter of Anderes Gemüse und Kombinationen (median 2,7 g)
- Saturated fat0,04 gin the lowest quarter of Anderes Gemüse und Kombinationen (median 0,69 g)
- Sodium2 mgin the lowest quarter of Anderes Gemüse und Kombinationen (median 138 mg)
- Protein per 100 kcal11 gprotein density, useful for comparing foods with different calorie levels
- Water93,2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,05 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 0,04 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0,04 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0,01 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 449 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 710 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 9 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 93,2 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 52 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Frequently asked questions
How many calories are in Raw Spargel?
100 g of Raw Spargel has 20 kcal. 1 Stück (4 g): about 1 kcal. 1 Speer (16 g): about 3 kcal. 1 Tasse (135 g): about 27 kcal.
How much protein is in Raw Spargel?
Raw Spargel contains 2,2 g of protein per 100 g (4 % of the 50 g Daily Value), or 0,088 g in 1 Stück (4 g). About 35 % of its calories come from protein. Compared with other Anderes Gemüse und Kombinationen, that is above the median (median 2 g).
How many carbs are in Raw Spargel?
Raw Spargel has 3,9 g of total carbohydrates per 100 g, including 2,1 g of fiber and 1,9 g of sugars.
How much fat is in Raw Spargel?
Raw Spargel contains 0,12 g of fat per 100 g, of which 0,04 g is saturated (0,2 % of the Daily Value).
What vitamins and minerals does Raw Spargel contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (35 % DV), Kupfer (21 % DV), Folat (B9) (13 % DV), Thiamin (B1) (12 % DV) and Eisen (12 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Spargel?
100 g contains 2 mg of sodium, 0,1 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), 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: FNDDS (Survey), record 2709767. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.