Asparagus
Asparagus, cooked
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 22 kcal |
| Protein | 2.9 g |
| Fat | 0.3 g |
| Carbs | 1.9 g |
Asparagus is a spring vegetable eaten raw in salads or, more commonly, steamed, roasted, grilled or blanched as a side dish across European and North American cuisines. Per 100 g, raw asparagus provides just 22 kcal, 2.2 g of protein, 0.2 g of fat and 2.9 g of carbohydrates, with 1.9 g of dietary fibre and only 1.5 g of sugars — making it one of the lower-calorie vegetables available. It is a notable source of folate at 96 mcg per 100 g, along with 41.3 mcg of vitamin K and 202 mg of potassium. No glycemic index value is established for asparagus. It fits a wide range of dietary patterns, including vegan, vegetarian, gluten-free, dairy-free, keto, paleo and Mediterranean.
How many calories in asparagus?
Raw asparagus contains 22 kcal per 100 g, making it one of the lowest-calorie vegetables. A typical serving of around 6 spears (roughly 90 g) comes in at under 20 kcal.
How much folate is in asparagus?
Asparagus provides 96 mcg of folate per 100 g, which is a meaningful amount relative to the 400 mcg daily reference intake for adults. It is one of the more folate-dense common vegetables.
Is asparagus keto-friendly?
Yes, asparagus is well suited to a keto diet. With only 2.9 g of carbohydrates and 1.9 g of fibre per 100 g, its net carb content is very low at around 1 g per 100 g.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 22.0 kcal |
| Protein | 2.9 g |
| Fat | 0.30 g |
| Carbs | 1.9 g |
| Sugars | 1.3 g |
| Fiber | 1.6 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.070 g |
| Monounsaturated | 0.010 g |
| Polyunsaturated | 0.10 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 21.0 mg |
| Iron | 0.60 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 224 mg |
| Sodium | 5.0 mg |
| Zinc | 0.49 mg |
| Copper | 0.11 mg |
| Manganese | 0.14 mg |
| Selenium | 6.1 mcg |
| Iodine | 20.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 40.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 8.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.4 mg |
| Vitamin K | 50.6 mcg |
| Thiamin (B1) | 0.090 mg |
| Riboflavin (B2) | 0.13 mg |
| Niacin (B3) | 1.0 mg |
| Pantothenic acid (B5) | 0.22 mg |
| Vitamin B6 | 0.070 mg |
| Folate (B9) | 135 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 20.9 mg |
Other cooking states of Asparagus
Raw asparagus (22 kcal).
