Calories in Espárragos, crudo
Generic food Raw Verduras
Espárragos, crudo contains 20 kcal per 100 g. A typical serving of 1 lanza, mediana, 5-1/4" a 7" de largo (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 productos vegetales y vegetales on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 35% of the Daily Value for Vitamina K, 21% of the Daily Value for copper and 13% of the Daily Value for Folate (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% |
| Vitamina A ? | 38 µg | 4% |
| Vitamina C M | 5,6 mg | 6% |
| Vitamina D Z | 0 µg | 0% |
| Vitamina E ? | 1,1 mg | 8% |
| Vitamina 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% |
| Ácido pantoténico (B5) M | 0,27 mg | 5% |
| Vitamina B6 M | 0,091 mg | 5% |
| Folate (B9) C | 52 µg | 13% |
| Vitamina B12 Z | 0 µg | 0% |
| Choline ? | 16 mg | 3% |
| Calcio M | 24 mg | 2% |
| Iron M | 2,1 mg | 12% |
| Magnesio M | 14 mg | 3% |
| Fósforo M | 52 mg | 4% |
| Potasio M | 202 mg | 4% |
| Zinc M | 0,54 mg | 5% |
| Copper M | 0,19 mg | 21% |
| Manganese M | 0,16 mg | 7% |
| Selenio 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 productos vegetales y vegetales (median 2 g)
- Fiber2,1 gbelow the median for productos vegetales y vegetales (median 2,2 g)
- Sugars1,9 gbelow the median for productos vegetales y vegetales (median 2,3 g)
- Fat0,12 gin the lowest quarter of productos vegetales y vegetales (median 0,3 g)
- Saturated fat0,04 gbelow the median for productos vegetales y vegetales (median 0,052 g)
- Sodium2 mgin the lowest quarter of productos vegetales y vegetales (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)
| Grasa monoinsaturada C | 0 g |
|---|---|
| Grasa poliinsaturada C | 0,05 g |
Sugars and starch (6)
| Sucrose C | 0,23 g |
|---|---|
| Glucose C | 0,65 g |
| Fructosa C | 1 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan M | 0,027 g |
|---|---|
| Threonine M | 0,084 g |
| Isoleucine M | 0,075 g |
| Leucine M | 0,13 g |
| Lysine M | 0,1 g |
| Metionina M | 0,031 g |
| Cistino M | 0,031 g |
| Phenylalanine M | 0,075 g |
| Tyrosine M | 0,052 g |
| Valine M | 0,12 g |
| Arginine M | 0,091 g |
| Histidina M | 0,049 g |
| Alanine M | 0,12 g |
| Ácido aspartico M | 0,51 g |
| Ácido glutamico M | 0,23 g |
| Glycine M | 0,093 g |
| Proline M | 0,071 g |
| Serine 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 |
| Ácido linoléico (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)
| Betacaroteno M | 449 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxantina I | 710 µg |
| Retinol Z | 0 µg |
| Caroteno, alfa M | 9 µg |
| Vitamina D (D2 + D3), Unidades Internacionales Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta ? | 0 mg |
| Tocopherol, gamma ? | 0,09 mg |
| Tocopherol, delta ? | 0 mg |
Sterols (1)
| Fitosterols ? | 24 mg |
|---|
Other components (13)
| Agua C | 93,2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0,58 g |
| Theobromine Z | 0 mg |
| Energy C | 85 kJ |
| Vitamina A, UI ? | 756 IU |
| Vitamina K (Dihidrophylloquinona) M | 0 µg |
| Ácido fólico Z | 0 µg |
| Folato, comida M | 52 µg |
| Betaine M | 0,6 mg |
| Vitamina E, añadido Z | 0 mg |
| Vitamina B-12, añadido 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 Espárragos
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, verde, crudo Raw | 24 | 1,4 g | 5,1 g | 0,22 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 |
|---|---|---|---|---|
| Cauliflower, crudo Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Lechuga romaní, crudo Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Pimienta de campana verde, crudo Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Espinacas, crudo Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Celery, crudo Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Broccoli, crudo Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Cabbage, crudo Raw | 25 | 1,3 g | 5,8 g | 0,1 g |
| Lechuga de Iceberg, crudo Raw | 14 | 0,9 g | 3 g | 0,14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Espinacas, crudo vs Espárragos, crudoEspárragos, crudo vs Cauliflower, crudoEspárragos, crudo vs Lechuga romaní, crudoSetas blancas, crudo vs Espárragos, crudo
Frequently asked questions
How many calories are in raw espárragos?
100 g of raw espárragos has 20 kcal. 1 lanza, mediana, 5-1/4" a 7" de largo (16 g): about 3 kcal. 1 punta de lanza, 2" larga o menos (3,5 g): about 1 kcal. 1 lanza, pequeña, 5" larga o menos (12 g): about 2 kcal.
How much protein is in raw espárragos?
Raw espárragos contains 2,2 g of protein per 100 g (4% of the 50 g Daily Value), or 0,35 g in 1 lanza, mediana, 5-1/4" a 7" de largo (16 g). About 35% of its calories come from protein. Compared with other productos vegetales y vegetales, that is above the median (median 2 g).
How many carbs are in raw espárragos?
Raw espárragos 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 espárragos?
Raw espárragos 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 espárragos contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina 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 espárragos?
100 g contains 2 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, crudo has 20 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: SR Legacy, record dated 1 de abril de 2019. 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: SR Legacy, record 168389. License: CC0 1.0 (U.S. public domain). Source record dated 1 de abril de 2019. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.