Calories in Asparagus: Nutrition Facts & Serving Sizes
Per 1 spear, medium (5-1/4" to 7" long) (16g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Asparagus is one of the lowest-calorie vegetables available, with just 20 calories per 100g. A full cup (134g) provides only 27 calories while delivering 2.9g of protein, 5.2g of carbs, and 2.8g of fiber. Fat is negligible at 0.1g. Asparagus stands out for its folate content (52mcg per 100g), vitamin K (41.6mcg), and iron (2.1mg). It also provides 202mg of potassium and 2.3mcg of selenium per 100g. Sugar is very low at 1.9g per 100g, and sodium is essentially absent at 2mg per 100g. The high protein-to-calorie ratio of 2.2g protein per 20 calories makes asparagus an excellent vegetable for cutting phases. A single large spear has just 4 calories, making it easy to eat large quantities without impacting your calorie budget.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (134g) | 26.8 | 2.9g | 5.2g | 0.1g | 2.8g |
| 1 spear, extra large (8-3/4" to 10" long) (24g) | 4.8 | 0.5g | 0.9g | 0g | 0.5g |
| 1 spear, large (7-1/4" to 8-1/2") (20g) | 4 | 0.4g | 0.8g | 0g | 0.4g |
| 1 spear tip (2" long or less) (4g) | 0.7 | 0.1g | 0.1g | 0g | 0.1g |
| 1 spear, medium (5-1/4" to 7" long) (16g) | 3.2 | 0.4g | 0.6g | 0g | 0.3g |
| 1 spear, small (5" long or less) (12g) | 2.4 | 0.3g | 0.5g | 0g | 0.3g |
| 100g | 20 | 2.2g | 3.9g | 0.1g | 2.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20 | 1% |
| Protein | 2.2g | 4% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 2.1g | 8% |
| Sugars | 1.9g | 4% |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24mg | 2% |
| Iron | 2.1mg | 12% |
| Potassium | 202mg | 4% |
| Vitamin A | 38mcg | 4% |
| Vitamin C | 5.6mg | 6% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 14mg | 3% |
| Phosphorus | 52mg | 4% |
| Zinc | 0.5mg | 5% |
| Selenium | 2.3mcg | 4% |
| Folate | 52mcg | 13% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Asparagus
Asparagus is one of the best vegetables for anyone in a fat-loss phase. At 20 calories per 100g, you can eat a substantial amount without making a dent in your calorie budget. The 2.1g of fiber per 100g and 2.2g of protein help with satiety despite the extremely low calorie count.
Folate is the standout micronutrient in asparagus at 52mcg per 100g. Folate is a B vitamin critical for DNA synthesis, red blood cell formation, and cellular repair. For those training hard, adequate folate supports tissue recovery and energy metabolism.
Asparagus is also a good plant-based source of iron at 2.1mg per 100g. Iron is essential for oxygen transport in the blood, directly affecting energy levels and training performance. Note that plant-based (non-heme) iron is better absorbed when paired with vitamin C.
Vitamin K (41.6mcg per 100g) supports bone health and blood clotting, while selenium (2.3mcg per 100g) plays a role in thyroid function and antioxidant defense. Vitamin E (1.1mg) contributes to antioxidant protection, which is relevant after intense training when oxidative stress is elevated.
Asparagus is a popular meal prep staple. It roasts quickly at high heat, pairs with virtually any protein, and holds its texture well when stored in the fridge for several days. Grill or roast a large batch with olive oil and garlic for an easy side.
Dietary Considerations
Asparagus is vegan, gluten-free, virtually fat-free, and extremely low in sodium (2mg per 100g). With only 3.9g of carbs and 2.1g of fiber per 100g, it has about 1.8g of net carbs, making it one of the most keto-friendly vegetables available. It is outstanding for weight loss due to its very low calorie density and reasonable protein content. Asparagus also has a mild diuretic effect due to the compound asparagusic acid, which may temporarily reduce water retention.
Daily Intake (100g)
100g of asparagus provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in asparagus?
Asparagus has 20 calories per 100g. A cup of asparagus (134g) has about 27 calories. A single large spear (20g) has 4 calories.
Is asparagus good for weight loss?
Yes. Asparagus is one of the best vegetables for weight loss. At just 20 calories per 100g with 2.2g of protein and 2.1g of fiber, it is filling, nutrient-dense, and nearly free from a calorie perspective. You can eat a large volume of asparagus without impacting your calorie deficit.
How much protein in asparagus?
Asparagus contains 2.2g of protein per 100g. A full cup (134g) provides 2.9g of protein. It is one of the better vegetables for protein per calorie.
Is asparagus keto-friendly?
Yes. Asparagus has only 3.9g of total carbs per 100g with 2.1g of fiber, giving about 1.8g of net carbs per 100g. It is one of the most keto-friendly vegetables you can eat.
Why does asparagus make your urine smell?
Asparagus contains asparagusic acid, which is broken down during digestion into sulfur-containing compounds. These compounds have a distinctive odor that some people detect in their urine. Not everyone can smell it due to genetic differences in olfactory receptors.
How should I cook asparagus for meal prep?
Asparagus is ideal for meal prep. Toss with olive oil, salt, and pepper and roast at 425F (220C) for 12-15 minutes until tender and slightly caramelized. It stores well in the fridge for 3-4 days and works as a side dish alongside any protein source.
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