How Many Calories in Asparagus? Nutrition & Macros
A cup of asparagus (134 g, about 5–6 spears) has 27 calories
Protein 2.9g · Carbs 5.2g · Fat 0.2g
Asparagus is an ultra-low-calorie vegetable with just 20 kcal per 100 g, making it one of the lightest vegetables you can eat. With 2.2 g of protein per 100 g — unusually high for a vegetable — plus 2.1 g of fiber and only 1.78 g of net carbs, it fits perfectly into keto and low-carb diets. Asparagus is also an excellent source of folate (52 mcg per 100 g, 13% DV) and vitamin K, and contains asparagine, a natural amino acid with mild diuretic properties. Here is everything you need to know about asparagus calories and macros, based on USDA data. Asparagus is about 93% water by weight.
84 kJ · per 100g · Water: 93.22 g
Calorie Calculator: Asparagus (Raw)
134 g Asparagus (Raw) contains 27 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (134 g) | 27 kcal | 2.9g | 5.2g | 0.2g |
| 1 spear (16 g) | 3 kcal | 0.4g | 0.6g | 0g |
| 100 grams | 20 kcal | 2.2g | 3.9g | 0.1g |
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Asparagus (Raw) — Nutrition Facts
| Asparagus (Raw) | per 100g |
|---|---|
| Calories | 20 kcal |
| Protein | 2.2 g |
| Fat | 0.12 g |
| Carbs | 3.88 g |
| Fiber | 2.1 g |
| Sugar | 1.88 g |
| Sodium | 2 mg |
| Potassium | 202 mg |
| Magnesium | 14 mg |
| Phosphorus | 52 mg |
| Vitamin C | 5.6 mg |
| Vitamin B6 | 0.091 mg |
| Folate | 52 mcg |
| Manganese | 0.158 mg |
| Water | 93.22 g |
Source: USDA FoodData Central (FDC ID: 168389) · Data verified April 2026
Variations
Raw (default)
20 kcal per 100 g. Maximum vitamin C (5.6 mg) and crisp texture. Best thinly sliced in salads or as a crudité with dipping sauces. Choose firm, bright green spears with tightly closed tips.
Steamed / boiled
~22 kcal per 100 g. Slightly softer texture, improved folate bioavailability. Brief steaming (3–4 minutes) preserves the most nutrients and bright color. Overcooking makes asparagus mushy and reduces vitamin C. The most common preparation method worldwide.
Grilled (with oil)
~24 kcal per 100 g (with minimal oil). Charred flavor and slightly caramelized tips. A tablespoon of olive oil adds about 120 kcal but is shared across a whole bunch. Popular in Mediterranean cuisine. High-heat grilling for 3–5 minutes creates the best balance of flavor and texture.
White asparagus
~20 kcal per 100 g. Same plant grown underground — milder, slightly sweeter flavor with no chlorophyll. Must be peeled before cooking. A spring delicacy in Germany (Spargelsaison) and the Netherlands, typically served with hollandaise sauce or butter. Slightly less vitamin C than green asparagus.
Dietary Perspectives
For Weight Loss
Asparagus is one of the best vegetables for weight loss with just 20 kcal per 100 g. A full cup (134 g) has only 27 calories — you can eat large portions without worrying about calories. The 2.2 g of protein and 2.1 g of fiber per 100 g help keep you feeling full. The 93% water content adds volume to meals, and the natural diuretic properties may help reduce water retention and bloating. Steam, grill, or roast without heavy sauces to keep calories low.
For Athletic Performance
Asparagus provides only 20 kcal per 100 g, so it is not a significant energy source for athletes — but it offers valuable micronutrients. Folate (52 mcg per 100 g) supports red blood cell production, potassium (202 mg) aids muscle contractions, and the natural diuretic effect may help with post-competition water weight. The 2.2 g of protein per 100 g is higher than most vegetables. Best paired with a calorie-dense protein source as a low-calorie side dish.
For Keto
Asparagus is one of the most keto-friendly vegetables available. Per 100 g: 3.88 g total carbs minus 2.1 g fiber = only 1.78 g net carbs. A full cup (134 g) has just 2.4 g net carbs — you could eat several cups a day and stay well within a 20 g limit. At only 20 kcal per 100 g, it adds virtually no calories while providing bulk, fiber, and micronutrients. The high potassium (202 mg) is especially valuable on keto, where electrolyte balance matters. Steam with butter, wrap in bacon, or roast with olive oil for a satisfying keto side dish.
Frequently Asked Questions
How many calories are in asparagus?
Raw asparagus has just 20 calories per 100 g — one of the lowest-calorie vegetables available. A cup of chopped asparagus (134 g) has about 27 calories. A single medium spear (16 g) has only about 3 calories. Steamed or boiled asparagus is similar at around 22 kcal per 100 g, while grilled asparagus with a drizzle of oil comes to about 24 kcal per 100 g.
Is asparagus good for keto?
Asparagus is one of the best vegetables for keto. Per 100 g it has 3.88 g total carbs minus 2.1 g fiber = only 1.78 g net carbs. A full cup (134 g) has just 2.4 g net carbs — easily fits within a 20 g daily limit. The high water content (93%) and fiber make it filling despite its extremely low calorie count.
What are the health benefits of asparagus?
Asparagus is rich in folate (52 mcg per 100 g, 13% DV), which is essential for cell division and especially important during pregnancy. It provides vitamin K (~42 mcg per 100 g), potassium (202 mg), and phosphorus (52 mg). The amino acid asparagine, first discovered in asparagus, has mild natural diuretic properties that can help reduce water retention.
Is asparagus better raw or cooked?
Both forms are nutritious. Raw asparagus (20 kcal per 100 g) retains maximum vitamin C (5.6 mg) and a crunchy texture. Steaming or boiling (about 22 kcal per 100 g) makes the fiber softer and nutrients like folate slightly more bioavailable. Grilling with a small amount of oil adds minimal calories (about 24 kcal per 100 g) and enhances flavor. Avoid overcooking — asparagus should remain slightly firm.
What is the difference between green and white asparagus?
Green and white asparagus are the same plant, but white asparagus is grown covered with soil to prevent photosynthesis. White asparagus has a milder, slightly sweeter flavor and similar calories (~20 kcal per 100 g). Green asparagus has more chlorophyll, slightly more vitamin C, and a more pronounced flavor. White asparagus is especially popular in Germany and the Netherlands, where it is a seasonal delicacy in spring.
Why does asparagus make urine smell?
Asparagus contains asparagusic acid, a sulfur-containing compound unique to this vegetable. During digestion, it breaks down into volatile sulfur compounds (like methanethiol) that are excreted in urine, often noticeable within 15–30 minutes of eating. About 40% of people can detect this odor — the rest either do not produce these compounds or lack the specific olfactory receptors to smell them.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus (Raw) | 20 | 2.2g | 3.88g | 0.12g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Green Peas (Fresh) | 81 | 5.42g | 14.45g | 0.4g |
| Spinach (Raw) | 23 | 2.86g | 3.63g | 0.39g |
| Zucchini (Raw) | 17 | 1.21g | 3.11g | 0.32g |
per 100g
Per 100 g, raw asparagus has just 20 kcal with 2.2 g of protein, 0.12 g of fat, and 3.88 g of carbs (2.1 g fiber, only 1.78 g net carbs). Among vegetables, it stands out for its high folate content (52 mcg, 13% DV) and natural diuretic properties.
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