Asparagus
Raw
27 calories, 2.9 grams protein, 5.2 grams carbohydrate, and 0.2 grams fat for 1 serving · 134 g.
Nutrition overview
1 serving · 134 g · Raw
Asparagus provides 27 calories, 2.9 g protein, 5.2 g carbs, and 0.2 g fat per 1 serving · 134 g.
27
calories
Protein
2.9g
Carbs
5.2g
Fat
0.2g
Nutrition facts
Complete nutrition
| Nutrient | Amount |
|---|---|
| Macronutrients | |
| Protein | 2.9 g |
| Total fat | 0.2 g |
| Total carbohydrate (by difference) | 5.2 g |
| Dietary fiber | 2.8 g |
| Total sugars | 2.5 g |
| Minerals | |
| Calcium | 32.2 mg |
| Iron | 2.87 mg |
| Magnesium | 18.8 mg |
| Phosphorus | 69.7 mg |
| Potassium | 270.7 mg |
| Sodium | 2.7 mg |
| Zinc | 0.72 mg |
| Copper | 0.25 mg |
| Manganese | 0.21 mg |
| Selenium | 3.1 mcg |
| Vitamins | |
| Vitamin A, RAE | 50.9 mcg |
| Vitamin C | 7.5 mg |
| Vitamin D (D2 + D3) | 0.0 mcg |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin K1 (phylloquinone) | 55.7 mcg |
| Thiamin (B1) | 0.19 mg |
| Riboflavin (B2) | 0.19 mg |
| Niacin (B3) | 1.31 mg |
| Pantothenic acid (B5) | 0.37 mg |
| Vitamin B6 | 0.12 mg |
| Folate, DFE | 69.7 mcg |
| Vitamin B12 | 0.0 mcg |
| Other essential nutrient | |
| Choline, total | 21.4 mg |
Practical calorie guide
Calories by serving size
One cup of asparagus (134 g) has 27 calories.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ¼ serving | 33.5 g | 7 | 0.7 g | 1.3 g | 0.0 g |
| ½ serving | 67 g | 13 | 1.5 g | 2.6 g | 0.1 g |
| 1 serving | 134 g | 27 | 2.9 g | 5.2 g | 0.2 g |
| 2 servings | 268 g | 54 | 5.9 g | 10.4 g | 0.3 g |
Calories by variety and preparation
Compare the default source-backed serving for each available variety or preparation.
| Variety or preparation | Serving | Per serving | Per 100 g |
|---|---|---|---|
| Raw | 1 cup · 134 g | 27 cal | 20 cal |
| Cooked, boiled | 1/2 cup · 90 g | 20 cal | 22 cal |
| Frozen, then cooked and boiled | 1 cup · 180 g | 32 cal | 18 cal |
View data sources
Nutrition records and methodology
View data sources
Nutrition records and methodology
Primary calorie record
Asparagus, raw
USDA FoodData Central SR Legacy
Record 168389 · 98% match
- Reported
- 29
- Estimated
- 0
- Assumed zero
- 0
- Calculated
- 0
Contributing sources
- Open source
USDA FoodData Central SR Legacy
USDA Agricultural Research Service · Final release / 2018-04 · CC0 1.0 / United States public domain
Detailed source and derivation status is retained for every nutrient in this profile.
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