Calories in Asparagus, raw
Generic food Raw Vegetables
Asparagus, raw contains 20 kcal per 100 g. A typical serving of 1 spear, medium, 5-1/4" to 7" long (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 vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 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).
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% |
| Vitamin A ? | 38 µg | 4% |
| Vitamin C M | 5.6 mg | 6% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E ? | 1.1 mg | 8% |
| Vitamin 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% |
| Pantothenic acid (B5) M | 0.27 mg | 5% |
| Vitamin B6 M | 0.091 mg | 5% |
| Folate (B9) C | 52 µg | 13% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 16 mg | 3% |
| Calcium M | 24 mg | 2% |
| Iron M | 2.1 mg | 12% |
| Magnesium M | 14 mg | 3% |
| Phosphorus M | 52 mg | 4% |
| Potassium M | 202 mg | 4% |
| Zinc M | 0.54 mg | 5% |
| Copper M | 0.19 mg | 21% |
| Manganese M | 0.16 mg | 7% |
| Selenium 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 vegetables and vegetable products (median 2 g)
- Fiber2.1 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.9 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.12 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.04 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium2 mgin the lowest quarter of vegetables and vegetable products (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)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0.05 g |
Sugars and starch (6)
| Sucrose C | 0.23 g |
|---|---|
| Glucose C | 0.65 g |
| Fructose 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 |
| Methionine M | 0.031 g |
| Cystine M | 0.031 g |
| Phenylalanine M | 0.075 g |
| Tyrosine M | 0.052 g |
| Valine M | 0.12 g |
| Arginine M | 0.091 g |
| Histidine M | 0.049 g |
| Alanine M | 0.12 g |
| Aspartic acid M | 0.51 g |
| Glutamic acid 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 |
| Linoleic acid (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)
| Beta-carotene M | 449 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 710 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 9 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta ? | 0 mg |
| Tocopherol, gamma ? | 0.09 mg |
| Tocopherol, delta ? | 0 mg |
Sterols (1)
| Phytosterols ? | 24 mg |
|---|
Other components (13)
| Water C | 93.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.58 g |
| Theobromine Z | 0 mg |
| Energy C | 85 kJ |
| Vitamin A, IU ? | 756 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 52 µg |
| Betaine M | 0.6 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added 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 Asparagus
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, 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 |
|---|---|---|---|---|
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Cabbage, raw Raw | 25 | 1.3 g | 5.8 g | 0.1 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Spinach, raw vs Asparagus, rawAsparagus, raw vs Cauliflower, rawAsparagus, raw vs Romaine lettuce, rawWhite mushrooms, raw vs Asparagus, raw
Frequently asked questions
How many calories are in raw asparagus?
100 g of raw asparagus has 20 kcal. 1 spear, medium, 5-1/4" to 7" long (16 g): about 3 kcal. 1 spear tip, 2" long or less (3.5 g): about 1 kcal. 1 spear, small, 5" long or less (12 g): about 2 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 0.35 g in 1 spear, medium, 5-1/4" to 7" long (16 g). About 35% of its calories come from protein. Compared with other vegetables and vegetable products, 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.
Does asparagus have the same nutrition raw and cooked?
No. Per 100 g, asparagus, raw has 20 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168389. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.