Calories in Spargel, rohöl
Generic food Raw Gemüse
Spargel, rohöl contains 20 kcal per 100 g. A typical serving of 1 Speer, mittel, 5-1/4" bis 7" lang (16 g) provides about 3 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 Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 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).
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: SR Legacy.
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 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium ? | 2 mg | 0,1 % |
| Total carbohydrates C | 3,9 g | 1 % |
| Dietary fiber ? | 2,1 g | 8 % |
| Total sugars C | 1,9 g | |
| Protein M | 2,2 g | 4 % |
| Vitamin A ? | 38 µg | 4 % |
| Vitamin C M | 5,6 mg | 6 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E ? | 1,1 mg | 8 % |
| Vitamin K M | 41,6 µg | 35 % |
| Thiamin (B1) M | 0,14 mg | 12 % |
| Riboflavin (B2) M | 0,14 mg | 11 % |
| Niacin (B3) M | 0,98 mg | 6 % |
| Pantothensäure (B5) M | 0,27 mg | 5 % |
| Vitamin B6 M | 0,091 mg | 5 % |
| Folat (B9) C | 52 µg | 13 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin ? | 16 mg | 3 % |
| Calcium M | 24 mg | 2 % |
| Eisen M | 2,1 mg | 12 % |
| Magnesium M | 14 mg | 3 % |
| Phosphor M | 52 mg | 4 % |
| Kalium M | 202 mg | 4 % |
| Zink M | 0,54 mg | 5 % |
| Kupfer M | 0,19 mg | 21 % |
| Mangan M | 0,16 mg | 7 % |
| Selen M | 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 Gemüse und Gemüseprodukte (median 2 g)
- Fiber2,1 gbelow the median for Gemüse und Gemüseprodukte (median 2,2 g)
- Sugars1,9 gbelow the median for Gemüse und Gemüseprodukte (median 2,3 g)
- Fat0,12 gin the lowest quarter of Gemüse und Gemüseprodukte (median 0,3 g)
- Saturated fat0,04 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
- Sodium2 mgin the lowest quarter of Gemüse und Gemüseprodukte (median 36 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 |
Sugars and starch (6)
| Saccharose C | 0,23 g |
|---|---|
| Glucose C | 0,65 g |
| Fruktose C | 1 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan M | 0,027 g |
|---|---|
| Threonin M | 0,084 g |
| Isoleucin M | 0,075 g |
| Leucin M | 0,13 g |
| Lysin M | 0,1 g |
| Methionin M | 0,031 g |
| Cystin M | 0,031 g |
| Phenylalanin M | 0,075 g |
| Tyrosin M | 0,052 g |
| Valin M | 0,12 g |
| Arginin M | 0,091 g |
| Histidin M | 0,049 g |
| Alanin M | 0,12 g |
| Asparaginsäure M | 0,51 g |
| Glutaminsäure M | 0,23 g |
| Glycin M | 0,093 g |
| Prolin M | 0,071 g |
| Serin M | 0,11 g |
Individual fatty acids (29)
| EPA (Omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) M | 0 g |
| Linolsäure (Omega-6, 18:2) M | 0,04 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0,04 g |
| SFA 18:0 M | 0 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0 g |
| PUFA 18:3 M | 0,01 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (10)
| Beta-Carotin M | 449 µg |
|---|---|
| Lycopin Z | 0 µg |
| Lutein + Zeaxanthin I | 710 µg |
| Retinol Z | 0 µg |
| Carotin, alpha M | 9 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta ? | 0 mg |
| Tocopherol, gamma ? | 0,09 mg |
| Tocopherol, Delta ? | 0 mg |
Sterols (1)
| Phytosterine ? | 24 mg |
|---|
Other components (13)
| Wasser C | 93,2 g |
|---|---|
| Alkohol ? | 0 g |
| Koffein Z | 0 mg |
| Asche M | 0,58 g |
| Theobromin Z | 0 mg |
| Energie C | 85 kJ |
| Vitamin A, IE ? | 756 IU |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel M | 52 µg |
| Betain M | 0,6 mg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 20 kcal |
| Protein | 2,2 g |
| Carbohydrates | 3,9 g |
| Fat | 0,12 g |
| Fiber | 2,1 g |
| Sugars | 1,9 g |
| Sodium | 2 mg |
Other forms of Spargel
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, grün, rohöl Raw | 24 | 1,4 g | 5,1 g | 0,22 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 |
|---|---|---|---|---|
| Blumenkohl, rohöl Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Romainensalat, rohöl Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Grüner Glockenpfeffer, rohöl Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Spinat, rohöl Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Sellerie, rohöl Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Broccolin, rohöl Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Kohl, rohöl Raw | 25 | 1,3 g | 5,8 g | 0,1 g |
| Eisbergsalat, rohöl Raw | 14 | 0,9 g | 3 g | 0,14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Spinat, rohöl vs Spargel, rohölSpargel, rohöl vs Blumenkohl, rohölSpargel, rohöl vs Romainensalat, rohölWeiße Pilze, rohöl vs Spargel, rohöl
Frequently asked questions
How many calories are in Raw Spargel?
100 g of Raw Spargel has 20 kcal. 1 Speer, mittel, 5-1/4" bis 7" lang (16 g): about 3 kcal. 1 Speerspitze, 2" lang oder weniger (3,5 g): about 1 kcal. 1 Speer, klein, 5" lang oder weniger (12 g): about 2 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 0,35 g in 1 Speer, mittel, 5-1/4" bis 7" lang (16 g). About 35 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, 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.
Does Spargel have the same nutrition Raw and Cooked?
No. Per 100 g, Spargel, rohöl has 20 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: SR Legacy, record dated 1. April 2019. 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: SR Legacy, record 168389. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. 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.