Asparagus · Asparagus officinalis

Asparagus, green, raw

Nutrition facts per 100 g · edible portion

Vegetables

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10 forms & preparations

Asparagus, canned, drained solids Asparagus, canned, no salt added, solids and liquids Asparagus, canned, regular pack, solids and liquids Asparagus, cooked, boiled, drained Asparagus, cooked, boiled, drained, with salt Asparagus, frozen, cooked, boiled, drained, with salt Asparagus, frozen, cooked, boiled, drained, without salt Asparagus, frozen, unprepared Asparagus, green, raw Asparagus, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Asparagus, green, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

28 kcal Calories

1.4 g Protein

5.1 g Carbs

0.2 g Fat

Very good nutrient density 52/100

How many beneficial nutrients Asparagus, green, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Asparagus, green, raw come from — the split across carbs, fat & protein.

28 kcal / serving

73% from carbs

Carbs 73%

5.1 g per serving
Fat 7%

0.2 g per serving
Protein 20%

1.4 g per serving

What Asparagus, green, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Folate (B9)46% Copper15% Vitamin C10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	5.1 g	2%
Dietary Fiber	1.9 g	7%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%

Protein & Amino Acids	Amount	% DV
Protein	1.4 g	3%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	9.2 mg	10%
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	6%
Riboflavin (B2)	~	—
Niacin (B3)	1.1 mg	7%
Vitamin B6	0.1 mg	7%
Folate (B9)	182.5 mcg	46%
Vitamin B12	~	—

Minerals	Amount	% DV
Calcium	20.6 mg	2%
Iron	0.4 mg	2%
Magnesium	13.8 mg	3%
Phosphorus	53.9 mg	4%
Potassium	277.5 mg	6%
Sodium	2.5 mg	0%
Zinc	0.6 mg	5%
Copper	0.1 mg	15%
Manganese	0.1 mg	6%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.7 g	—

About Asparagus, green, raw

Asparagus is a tender spring vegetable harvested as young, edible shoots, or spears, prized for its grassy, slightly nutty flavor and crisp-tender bite. Most common is the green variety, though white asparagus, blanched underground away from light for a milder taste, and slender purple spears with a hint of sweetness are enjoyed too. Both pencil-thin and fat spears have their fans; thickness comes down to variety and age, not toughness.

Asparagus is low in calories yet rich in folate, vitamin K, vitamin A, vitamin C, and fiber, along with antioxidants and a natural prebiotic called inulin, and it has a gentle diuretic reputation. It is delicious roasted, grilled, steamed, blanched, stir-fried, or shaved raw into salads, finished simply with olive oil, lemon, butter, Parmesan, or a poached egg, and it turns up in soups, quiches, frittatas, and risotto.

Snap off the woody ends before cooking, where the spear naturally breaks, and peel thick stalks if you like. It is best eaten soon after buying, since its sugars quickly turn starchy. Choose firm, bright spears with tight, compact tips and dry cut ends, and store them upright in a little water in the refrigerator, or wrapped in a damp towel, to keep them crisp.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Asparagus, green, raw?

There are 28 calories in 100 g of Asparagus, green, raw.

How much protein is in Asparagus, green, raw?

Asparagus, green, raw contains 1.4 g of protein per 100 g.

How many carbs are in Asparagus, green, raw?

Asparagus, green, raw has 5.1 g of carbohydrates per 100 g.

How much fat is in Asparagus, green, raw?

Asparagus, green, raw provides 0.2 g of total fat per 100 g.

What is Asparagus, green, raw a good source of?

Asparagus, green, raw is an excellent source of Folate (B9) (46% DV) and a good source of Copper and Vitamin C (per 100 g). Daily Values are based on a 2,000-calorie diet.