Calories in Asparagus, fresh, cooked, no added fat
Generic food Cooked Vegetables
Asparagus, fresh, cooked, no added fat contains 21 kcal per 100 g. A typical serving of 1 piece (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 other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 37% of the Daily Value for Vitamin K, 23% of the Daily Value for copper and 13% of the Daily Value for iron.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
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 | 21 kcal | |
| Total fat C | 0.13 g | 0.2% |
| Saturated fat C | 0.043 g | 0.2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 127 mg | 6% |
| Total carbohydrates C | 4.2 g | 2% |
| Dietary fiber C | 2.3 g | 8% |
| Total sugars C | 2 g | |
| Protein C | 2.4 g | 5% |
| Vitamin A C | 39 µg | 4% |
| Vitamin C C | 5.1 mg | 6% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.2 mg | 8% |
| Vitamin K C | 44.6 µg | 37% |
| Thiamin (B1) C | 0.14 mg | 12% |
| Riboflavin (B2) C | 0.14 mg | 11% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamin B6 C | 0.088 mg | 5% |
| Folate (B9) C | 47 µg | 12% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 17.2 mg | 3% |
| Calcium C | 26 mg | 2% |
| Iron C | 2.3 mg | 13% |
| Magnesium C | 15 mg | 4% |
| Phosphorus C | 56 mg | 4% |
| Potassium C | 217 mg | 5% |
| Zinc C | 0.58 mg | 5% |
| Copper C | 0.2 mg | 23% |
| Selenium C | 2.5 µg | 5% |
% 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
- Protein2.4 gabove the median for other vegetables and combinations (median 2 g)
- Fiber2.3 gabove the median for other vegetables and combinations (median 2.2 g)
- Sugars2 gbelow the median for other vegetables and combinations (median 2.4 g)
- Fat0.13 gin the lowest quarter of other vegetables and combinations (median 2.7 g)
- Saturated fat0.043 gin the lowest quarter of other vegetables and combinations (median 0.69 g)
- Sodium127 mgbelow the median for other vegetables and combinations (median 138 mg)
- Protein per 100 kcal11.2 gprotein density, useful for comparing foods with different calorie levels
- Water92.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0.054 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 |
| Linoleic acid (omega-6, 18:2) C | 0.043 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 | 0.043 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0.011 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-carotene C | 457 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 723 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 9 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 92.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 47 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Asparagus
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Asparagus, cooked, boiled, drained Cooked | 22 | 2.4 g | 4.1 g | 0.22 g |
| Asparagus, frozen, cooked, boiled, drained, with salt Cooked | 18 | 3 g | 1.9 g | 0.42 g |
| Asparagus, canned, regular pack, solids and liquids Canned | 15 | 1.8 g | 2.5 g | 0.18 g |
| Asparagus, canned, drained solids Canned | 19 | 2.1 g | 2.5 g | 0.65 g |
| Asparagus, frozen, unprepared Frozen | 24 | 3.2 g | 4.1 g | 0.23 g |
| Asparagus, frozen, cooked, boiled, drained, without salt Cooked | 18 | 3 g | 1.9 g | 0.42 g |
| Asparagus, cooked, boiled, drained, with salt Cooked | 22 | 2.4 g | 4.1 g | 0.22 g |
| Asparagus, canned, no salt added, solids and liquids Canned | 15 | 1.8 g | 2.5 g | 0.18 g |
| Asparagus, green, raw Raw | 24 | 1.4 g | 5.1 g | 0.22 g |
| Asparagus, frozen, cooked, no added fat Cooked | 18 | 2.9 g | 1.9 g | 0.42 g |
| Asparagus, canned, cooked, no added fat 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 |
|---|---|---|---|---|
| Cauliflower, cooked, boiled, drained, without salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 g |
| Cauliflower, cooked, boiled, drained, with salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 g |
| Chrysanthemum, garland, cooked, boiled, drained, with salt Cooked | 20 | 1.6 g | 4.3 g | 0.09 g |
| Chrysanthemum, garland, cooked, boiled, drained, without salt Cooked | 20 | 1.6 g | 4.3 g | 0.09 g |
| Okra, cooked, boiled, drained, without salt Cooked | 22 | 1.9 g | 4.5 g | 0.21 g |
| Okra, cooked, boiled, drained, with salt Cooked | 22 | 1.9 g | 4.5 g | 0.21 g |
| Cauliflower, fresh, cooked, no added fat Cooked | 26 | 2 g | 5.2 g | 0.29 g |
| Mushrooms, white, cooked, boiled, drained, with salt Cooked | 28 | 2.2 g | 5.3 g | 0.47 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked asparagus?
100 g of cooked asparagus has 21 kcal. 1 piece (4 g): about 1 kcal. 1 spear (16 g): about 3 kcal. 1 cup (180 g): about 38 kcal.
How much protein is in cooked asparagus?
Cooked asparagus contains 2.4 g of protein per 100 g (5% of the 50 g Daily Value), or 0.094 g in 1 piece (4 g). About 35% of its calories come from protein. Compared with other other vegetables and combinations, that is above the median (median 2 g).
How many carbs are in cooked asparagus?
Cooked asparagus has 4.2 g of total carbohydrates per 100 g, including 2.3 g of fiber and 2 g of sugars.
How much fat is in cooked asparagus?
Cooked asparagus contains 0.13 g of fat per 100 g, of which 0.043 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does cooked asparagus contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (37% DV), copper (23% DV), iron (13% DV), Folate (B9) (12% DV) and Thiamin (B1) (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked asparagus?
100 g contains 127 mg of sodium, 6% of the 2,300 mg Daily Value.
Does asparagus have the same nutrition cooked and raw?
No. Per 100 g, asparagus, fresh, cooked, no added fat has 21 kcal, while asparagus, raw has 20 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 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 2709834. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.