Calories in Asperges, brut
Generic food Raw Légumes
Asperges, brut contains 20 kcal per 100 g. A typical serving of 1 lance, moyenne, 5-1/4" à 7" de 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 légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 35 % of the Daily Value for Vitamine K, 21 % of the Daily Value for cuivre 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 % |
| Vitamine A ? | 38 µg | 4 % |
| Vitamine C M | 5,6 mg | 6 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E ? | 1,1 mg | 8 % |
| Vitamine K M | 41,6 µg | 35 % |
| Thiamine (B1) M | 0,14 mg | 12 % |
| Riboflavine (B2) M | 0,14 mg | 11 % |
| Niacine (B3) M | 0,98 mg | 6 % |
| Acide pantothénique (B5) M | 0,27 mg | 5 % |
| Vitamine B6 M | 0,091 mg | 5 % |
| Folate (B9) C | 52 µg | 13 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline ? | 16 mg | 3 % |
| Calcium M | 24 mg | 2 % |
| Fer M | 2,1 mg | 12 % |
| Magnésium M | 14 mg | 3 % |
| Phosphore M | 52 mg | 4 % |
| Potassium M | 202 mg | 4 % |
| Zinc M | 0,54 mg | 5 % |
| Cuivre M | 0,19 mg | 21 % |
| Manganèse M | 0,16 mg | 7 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Fiber2,1 gbelow the median for légumes et produits végétaux (median 2,2 g)
- Sugars1,9 gbelow the median for légumes et produits végétaux (median 2,3 g)
- Fat0,12 gin the lowest quarter of légumes et produits végétaux (median 0,3 g)
- Saturated fat0,04 gbelow the median for légumes et produits végétaux (median 0,052 g)
- Sodium2 mgin the lowest quarter of légumes et produits végétaux (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)
| Graisses monoinsaturées C | 0 g |
|---|---|
| Graisses polyinsaturées C | 0,05 g |
Sugars and starch (6)
| Sucre 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)
| Tryptophane M | 0,027 g |
|---|---|
| Thréonine M | 0,084 g |
| Isoléucine M | 0,075 g |
| Leucine M | 0,13 g |
| Lysine M | 0,1 g |
| Méthionine M | 0,031 g |
| Cystine M | 0,031 g |
| Phénylalanine 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 |
| Acide aspartique M | 0,51 g |
| Acide glutamique M | 0,23 g |
| Glycine M | 0,093 g |
| Proline M | 0,071 g |
| Sérine 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 |
| Acide linoléique (oméga-6, 18:2) M | 0,04 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| CFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| CFA 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)
| Bêta-carotène M | 449 µg |
|---|---|
| Lycopène Z | 0 µg |
| Lutéine + zéaxanthine I | 710 µg |
| Rétinol Z | 0 µg |
| Carotène, alpha M | 9 µg |
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
| Cryptoxanthine, bêta M | 0 µg |
| Tocophérol, bêta ? | 0 mg |
| Tocophérol, gamma ? | 0,09 mg |
| Tocophérol, delta ? | 0 mg |
Sterols (1)
| Phytostérols ? | 24 mg |
|---|
Other components (13)
| Eau C | 93,2 g |
|---|---|
| Alcool ? | 0 g |
| Caféine Z | 0 mg |
| Cendres M | 0,58 g |
| Théobromine Z | 0 mg |
| Énergie C | 85 kJ |
| Vitamine A, UI ? | 756 IU |
| Vitamine K (dihydrophylloquinone) M | 0 µg |
| Acide folique Z | 0 µg |
| Folate, nourriture M | 52 µg |
| Bétaïne M | 0,6 mg |
| Vitamine E, ajoutée Z | 0 mg |
| Vitamine B-12, ajoutée 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 Asperges
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asperges, cuits, bouillie, égouttés Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Asperges, congelés, cuits, bouillie, égouttés, avec sel Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Asperges, en conserve, emballage régulier, solides et liquides Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Asperges, en conserve, matières solides drainées Canned | 19 | 2,1 g | 2,5 g | 0,65 g |
| Asperges, congelés, non préparé Frozen | 24 | 3,2 g | 4,1 g | 0,23 g |
| Asperges, congelés, cuits, bouillie, égouttés, sans sel Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Asperges, cuits, bouillie, égouttés, avec sel Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Asperges, en conserve, pas de sel ajouté, solides et liquides Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Asperges, vert, brut Raw | 24 | 1,4 g | 5,1 g | 0,22 g |
| Asperges, frais, cuits, pas de gras ajouté Cooked | 21 | 2,4 g | 4,2 g | 0,13 g |
| Asperges, congelés, cuits, pas de gras ajouté Cooked | 18 | 2,9 g | 1,9 g | 0,42 g |
| Asperges, en conserve, cuits, pas de gras ajouté 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 |
|---|---|---|---|---|
| Choux-fleur, brut Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Laitue romaine, brut Raw | 17 | 1,2 g | 3,3 g | 0,3 g |
| Poivrons verts, brut Raw | 20 | 0,86 g | 4,6 g | 0,17 g |
| Épinards, brut Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Céleri, brut Raw | 14 | 0,69 g | 3 g | 0,17 g |
| Brocoli, brut Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
| Cabine, brut Raw | 25 | 1,3 g | 5,8 g | 0,1 g |
| Laitue d'Iceberg, brut Raw | 14 | 0,9 g | 3 g | 0,14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Épinards, brut vs Asperges, brutAsperges, brut vs Choux-fleur, brutAsperges, brut vs Laitue romaine, brutChampignons blancs, brut vs Asperges, brut
Frequently asked questions
How many calories are in raw asperges?
100 g of raw asperges has 20 kcal. 1 lance, moyenne, 5-1/4" à 7" de long (16 g): about 3 kcal. 1 pointe de lance, 2" de long ou moins (3,5 g): about 1 kcal. 1 lance, petite, 5" de long ou moins (12 g): about 2 kcal.
How much protein is in raw asperges?
Raw asperges contains 2,2 g of protein per 100 g (4 % of the 50 g Daily Value), or 0,35 g in 1 lance, moyenne, 5-1/4" à 7" de long (16 g). About 35 % of its calories come from protein. Compared with other légumes et produits végétaux, that is above the median (median 2 g).
How many carbs are in raw asperges?
Raw asperges 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 asperges?
Raw asperges 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 asperges contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (35 % DV), cuivre (21 % DV), Folate (B9) (13 % DV), Thiamine (B1) (12 % DV) and fer (12 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw asperges?
100 g contains 2 mg of sodium, 0,1 % of the 2,300 mg Daily Value.
Does asperges have the same nutrition raw and cooked?
No. Per 100 g, asperges, brut has 20 kcal, while asperges, cuits, bouillie, égouttés 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 avril 2019. FoodFactly last checked it on 6 novembre 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 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.