Calories in Asparagus,
Asparagus Nutrition

How many calories in Asparagus? See below, the Asparagus calories for the different serving sizes. We provide you with the Asparagus nutrition facts and the health benefits of Asparagus to help you to lose weight and eat a healthy diet.

Asparagus are generally available in the spring. They are rich in Vitamins A, C, B6 and E, with plenty of minerals including magnesium, zinc and calcium. They also contain chromium, which is good for insulin production. Asparagine, a non-essential amino acid, is also found in this prized vegetable.

Asparagus are low in calories and high in antioxidants. Asparagus benefits pregnant women given the high content of folic acid. Just six spears provide half the adult recommended daily intake, necessary for producing red and white blood cells.

Below we have two calorie tables allowing you to compare the calories when the vegetable is both raw and cooked. We also have a detailed nutrient table. Compare the calories in Asparagus with the calories in other vegetables.

Also, have a look how nutritious Asparagus when compared to the nutrition in other vegetables.

Enjoy our Asparagus diet recipes at the bottom of this page

Calories in Asparagus

Calories in Asparagus, Raw

Refuse: 47% (Butt ends)
Scientific Name: Asparagus officinalis
Serving SizeCalories per Serving
100 grams20 kcal (85 kJ)
1 cup, (134 g)27 kcal (114 kJ)
1 spear, small (5" long or less), (12 g)2 kcal (10 kJ)
1 spear, medium (5-1/4" to 7" long), (16 g)3 kcal (14 kJ)
1 spear, large (7-1/4" to 8-1/2"), (20 g)4 kcal (17 kJ)
1 spear, extra large (8-3/4" to 10" long), (24 g) 5 kcal (20 kJ)
1 spear tip (2" long or less), (3.5 g)1 kcal (3 kJ)

Calories in Asparagus, Cooked, Boiled, Drained

Refuse: 0%
Serving SizeCalories per Serving
100 grams22 kcal (94 kJ)
0.5 cup, (90 g)20 kcal (85 kJ)
4 spears (1/2" base), (60 g)13 kcal (56 kJ)

Asparagus Nutrition Facts

Asparagus, Cooked, Boiled, Drained
Nutritional value per 100 g (3.5 oz)
Water92.63 g
Energy94 kJ (22 kcal)
Carbohydrates4.11 g
Fiber2.00 g
Sugars1.30 g
Total Fat:0.22 g
Cholesterol0 mg
Protein2.40 g
Calcium, Ca23 mg (2 %)
Iron, Fe0.19 mg (5 %)
Magnesium, Mg14 mg (4 %)
Phosphorus, P54 mg (5 %)
Potassium, K224 mg (6 %)
Zinc, Zn0.60 mg (4 %)
Copper, Cu0.165 mg (8 %)
Manganese, Mn0.154 mg (8 %)
Selenium, Se6.1 mcg (9 %)
Vitamin C7.7 mg (13 %)
Thiamine (Vit. B1)0.162 mg (11 %)
Riboflavin (Vit. B2)0.139 mg (8 %)
Niacin (Vit. B3)1.084 mg (5 %)
Pantothenic acid (B5)0.225 mg (2 %)
Vitamin B60.079 mg (4 %)
Folate (Vit. B9)149 mcg (37 %)
Vitamin B120 mcg (0 %)
Vitamin A1006 IU (20 %)
Vitamin E1.5 mg (8 %)
Vitamin K50.6 mcg (63 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Asparagus Recipes

Asparagus and Goat`s Cheese Frittata Recipe

Asparagus and Goat`s Cheese Frittata Recipe
This breakfast frittata recipe is quick and easy to cook, just 20 min from start to finish. The recipe provides 191 calories, 3g of net carbs, low GI, low in sodium and high in protein. It is a good source of vitamin A, folate and riboflavin.

Asparagus and Shrimp Salad Recipe
This salad recipe is low in carbs (5g of net carbs), low in GI, low in saturated fat and provides a good source of folate, vitamin C, vitamin B-12, vitamin D, copper, iron, etc. It is suitable for diabetics.

Asparagus Pasta Salad with Mushrooms and Olives
This simple pasta salad can make a filling meal on its own. There are 416 calories per serving. It is low in saturated fat, cholesterol and sodium. Also, it is dairy free and suitable for a vegetarian diet. The recipe provides a good source of folate, vitamin C, iron, and manganese.

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