Summary
Calories
20
kcal / 100 g
Protein
2.2
g / 100 g
Carbohydrates
3.9
g / 100 g
Fat
0.12
g / 100 g
Where the energy comes from
- Protein 35%
- Carbohydrates 61%
- Fat 4%
100 grams of Asparagus contain 20 kcal, 2.2 g protein, 3.9 g carbohydrates and 0.12 g fat. 1 medium (16 g) has about 3 kcal.
Low calorieLow fatLow saturated fatLow sugarLow sodiumHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Asparagus Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 38 µg | 5% |
| Vitamin C | 5.6 mg | 7% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.1 mg | 9% |
| Vitamin K | 41.6 µg | 55% |
| Vitamin B1 (thiamin) | 0.14 mg | 13% |
| Vitamin B2 (riboflavin) | 0.14 mg | 10% |
| Vitamin B3 (niacin) | 0.98 mg | 6% |
| Vitamin B6 | 0.091 mg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 52 µg | 26% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 24 mg | 3% |
| Iron | 2.1 mg | 15% |
| Magnesium | 14 mg | 4% |
| Phosphorus | 52 mg | 7% |
| Potassium | 202 mg | 10% |
| Sodium | 2 mg | 0% |
| Zinc | 0.54 mg | 5% |
| Copper | 0.19 mg | 19% |
| Manganese | 0.16 mg | 8% |
| Selenium | 2.3 µg | 4% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.04 g |
| Monounsaturated fat | 0 g |
| Polyunsaturated fat | 0.05 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Asparagus, raw. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Asparagus?
- 100 grams of Asparagus contain 20 kcal. 1 medium (16 g) has about 3 kcal.
- How much protein is in Asparagus?
- 100 grams contain 2.2 g of protein; 35% of its energy comes from protein.
- Is Asparagus gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Asparagus vegan?
- Yes, it contains no animal products.