Calories in Asparagus, green, raw
Generic food Raw Vegetables
Asparagus, green, raw contains 24 kcal per 100 g. A typical serving of reference amount, 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 vegetables and vegetable products 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 Vitamin 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% |
| Vitamin C M | 9.2 mg | 10% |
| Thiamin (B1) M | 0.069 mg | 6% |
| Niacin (B3) M | 1.1 mg | 7% |
| Vitamin B6 M | 0.11 mg | 7% |
| Folate (B9) M | 182 µg | 46% |
| Calcium M | 20.6 mg | 2% |
| Iron M | 0.44 mg | 2% |
| Magnesium M | 13.8 mg | 3% |
| Phosphorus M | 53.9 mg | 4% |
| Potassium 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 vegetables and vegetable products (median 2 g)
- Fiber1.9 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Fat0.22 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Sodium2.5 mgin the lowest quarter of vegetables and vegetable products (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)
| Water M | 92.6 g |
|---|---|
| Nitrogen M | 0.23 g |
| Ash M | 0.68 g |
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, fresh, cooked, no added fat Cooked | 21 | 2.4 g | 4.2 g | 0.13 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 |
|---|---|---|---|---|
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Arugula, baby, raw 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 asparagus?
100 g of raw asparagus has 24 kcal. Reference amount, racc (85 g): about 20 kcal.
How much protein is in raw asparagus?
Raw asparagus contains 1.4 g of protein per 100 g (3% of the 50 g Daily Value), or 1.2 g in reference amount, racc (85 g). About 20% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in raw asparagus?
Raw asparagus has 5.1 g of total carbohydrates per 100 g, including 1.9 g of fiber.
How much fat is in raw asparagus?
Raw asparagus contains 0.22 g of fat per 100 g.
What vitamins and minerals does raw asparagus contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (46% DV), copper (15% DV) and Vitamin C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw asparagus?
100 g contains 2.5 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does asparagus have the same nutrition raw and cooked?
No. Per 100 g, asparagus, green, raw has 24 kcal, while asparagus, cooked, boiled, drained 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 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: Foundation Foods, record 2710823. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.