Calories in Espárragos, verde, crudo
Generic food Raw Verduras
Espárragos, verde, crudo contains 24 kcal per 100 g. A typical serving of cantidad de referencia, 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 productos vegetales y vegetales on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 46% of the Daily Value for Folate (B9), 15% of the Daily Value for copper and 10% of the Daily Value for Vitamina 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% |
| Vitamina C M | 9,2 mg | 10% |
| Thiamin (B1) M | 0,069 mg | 6% |
| Niacin (B3) M | 1,1 mg | 7% |
| Vitamina B6 M | 0,11 mg | 7% |
| Folate (B9) M | 182 µg | 46% |
| Calcio M | 20,6 mg | 2% |
| Iron M | 0,44 mg | 2% |
| Magnesio M | 13,8 mg | 3% |
| Fósforo M | 53,9 mg | 4% |
| Potasio M | 278 mg | 6% |
| Zinc M | 0,6 mg | 5% |
| Copper M | 0,13 mg | 15% |
| Manganese 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 productos vegetales y vegetales (median 2 g)
- Fiber1,9 gbelow the median for productos vegetales y vegetales (median 2,2 g)
- Fat0,22 gbelow the median for productos vegetales y vegetales (median 0,3 g)
- Sodium2,5 mgin the lowest quarter of productos vegetales y vegetales (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)
| Agua M | 92,6 g |
|---|---|
| Nitrogen M | 0,23 g |
| Ash M | 0,68 g |
Other forms of Espárragos
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Espárragos, crudo Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Espárragos, cocinado, hervido, drenaje Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Espárragos, congelado, cocinado, hervido, drenaje, con sal Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Espárragos, enlatados, paquete regular, sólidos y líquidos Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Espárragos, enlatados, sólidos drenados Canned | 19 | 2,1 g | 2,5 g | 0,65 g |
| Espárragos, congelado, sin preparación Frozen | 24 | 3,2 g | 4,1 g | 0,23 g |
| Espárragos, congelado, cocinado, hervido, drenaje, sin sal Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Espárragos, cocinado, hervido, drenaje, con sal Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Espárragos, enlatados, no hay sal agregada, sólidos y líquidos Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Espárragos, fresco fresco, cocinado, no grasa añadida Cooked | 21 | 2,4 g | 4,2 g | 0,13 g |
| Espárragos, congelado, cocinado, no grasa añadida Cooked | 18 | 2,9 g | 1,9 g | 0,42 g |
| Espárragos, enlatados, cocinado, no grasa añadida 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 |
|---|---|---|---|---|
| Lechuga romaní, crudo Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Espinacas, crudo Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Cauliflower, crudo Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Celery, crudo Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Pimienta de campana verde, crudo Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Lechuga de Iceberg, crudo Raw | 14 | 0,9 g | 3 g | 0,14 g |
| Broccoli, crudo Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Arugula, bebé, crudo 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 espárragos?
100 g of raw espárragos has 24 kcal. Cantidad de referencia, racc (85 g): about 20 kcal.
How much protein is in raw espárragos?
Raw espárragos contains 1,4 g of protein per 100 g (3% of the 50 g Daily Value), or 1,2 g in cantidad de referencia, racc (85 g). About 20% of its calories come from protein. Compared with other productos vegetales y vegetales, that is below the median (median 2 g).
How many carbs are in raw espárragos?
Raw espárragos has 5,1 g of total carbohydrates per 100 g, including 1,9 g of fiber.
How much fat is in raw espárragos?
Raw espárragos contains 0,22 g of fat per 100 g.
What vitamins and minerals does raw espárragos contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (46% DV), copper (15% DV) and Vitamina C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw espárragos?
100 g contains 2,5 mg of sodium, 0,1% of the 2,300 mg Daily Value.
Does espárragos have the same nutrition raw and cooked?
No. Per 100 g, espárragos, verde, crudo has 24 kcal, while espárragos, cocinado, hervido, drenaje 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 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 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 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.