Asparagus Nutrition Facts & Calories
Calories in asparagus
100g of asparagus contain about 20 calories (kcal).
Calories per:
ounce
| one asparagus
| handful
| bunch
| cup
| half cup
For example, a medium size asparagus (40 g) contain about 8 calories.
Asparagus key facts
The nutrients that matter most in fruit and vegetables, per 100 g, compared with carrot.
| Nutrient (per 100 g) | Asparagus | Carrot a common vegetable |
|---|---|---|
| Fiber | 2.1 g | 2.8 g |
| Vitamin C | 5.6 mg | 5.9 mg |
| Potassium | 202 mg | 320 mg |
- Asparagus has 38% fewer calories than the typical vegetable on this site (33 kcal per 100 g is the median of vegetables).
Scroll down for details and nutrition tables.
Nutrition Facts
AsparagusServing size:
medium size asparagus (40 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
To visualize how much 8 kcal actually is, keep in mind that the calorie content of medium size asparagus is similar to that of, for example:
- 0.5 medium carrot (25 kcal)
Take a quick look at the tables below for detailed information about asparagus nutrition.
100g of Asparagus
Nutrition
- Calories 20
- Carbs Total 3.38 g
- Dietary fiber 2.1 g
- Fat 0.12 g
- Protein 2.2 g
Vitamins
- Vit A 756 IU
- Vit B1 (Thiamine) 0.143 mg
- Vit B2 (riboflavin) 0.141 mg
- Vit B3 (Niacin) 0.978 mg
- Vit B5 0.274 mg
- Vit B6 0.091 mg
- Vit B9 (Folic acid) 52 mcg
- Vit C 5.6 mg
- Vit E 1.13 mg
- Vit K 41.6 mcg
Minerals
- Potassium 202 mg
- Phosphorus 52 mg
- Magnessium 14 mg
- Calcium 24 mg
- Sodium 2 mg
- Iron 1.14 mg
- Zink 0.54 mg
- Beta karoten 9 mcg
Per 100 g, Asparagus is an excellent source of vitamin K (35% DV) and a good source of vitamin B9 (folate) (13% DV).
Vitamin K is needed for normal blood clotting. The FDA Daily Value is 120 µg.
How many calories are in asparagus?
- Medium size asparagus (40 g)8 kcal
- Handful of asparagus (450g)90 kcal
- Bunch of asparagus (500g)100 kcal
- Cup of asparagus (175g)35 kcal
- Half cup of asparagus (87.5g)18 kcal
- Ounce (oz) of asparagus6 kcal
Compare asparagus:
asparagus vs Brussels sprouts, asparagus vs artichoke, asparagus vs arugula, asparagus vs bamboo shoots, asparagus vs bok choy, asparagus vs broccoli, asparagus vs rapini, asparagus vs butternut squash, asparagus vs cabbage, asparagus vs carrot, asparagus vs cauliflower, asparagus vs cucumber, see all compares of asparagus.
Foods with similar calories:
- Basella calories 19 kcal
- Chard calories 19 kcal
- Coconut water calories 19 kcal
- Red wine vinegar calories 19 kcal
- Rhubarb calories 21 kcal
- Borage calories 21 kcal
- Apple cider vinegar calories 21 kcal
- Vinegar calories 21 kcal
More in Vegetables:
About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
