Calories in Asparagus, raw
Generic food Raw Vegetables
This record duplicates Asparagus, raw from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Asparagus, raw contains 20 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 35% of the Daily Value for Vitamin K, 21% of the Daily Value for copper and 13% of the Daily Value for Folate (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% |
| Folate (B9) C | 52 µg | 13% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 16 mg | 3% |
| Calcium C | 24 mg | 2% |
| Iron C | 2.1 mg | 12% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 52 mg | 4% |
| Potassium C | 202 mg | 4% |
| Zinc C | 0.54 mg | 5% |
| Copper C | 0.19 mg | 21% |
| Selenium 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 other vegetables and combinations (median 2 g)
- Fiber2.1 gbelow the median for other vegetables and combinations (median 2.2 g)
- Sugars1.9 gbelow the median for other vegetables and combinations (median 2.4 g)
- Fat0.12 gin the lowest quarter of other vegetables and combinations (median 2.7 g)
- Saturated fat0.04 gin the lowest quarter of other vegetables and combinations (median 0.69 g)
- Sodium2 mgin the lowest quarter of other vegetables and combinations (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)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat 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 |
| Linoleic acid (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-carotene C | 449 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 710 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 9 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 93.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 52 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Frequently asked questions
How many calories are in raw asparagus?
100 g of raw asparagus has 20 kcal. 1 piece (4 g): about 1 kcal. 1 spear (16 g): about 3 kcal. 1 cup (135 g): about 27 kcal.
How much protein is in raw asparagus?
Raw asparagus contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 0.088 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 raw asparagus?
Raw asparagus 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 asparagus?
Raw asparagus 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 asparagus contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (35% DV), copper (21% DV), Folate (B9) (13% DV), Thiamin (B1) (12% DV) and iron (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw asparagus?
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 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 2709767. 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.