Asparagus · Asparagus officinalis
Asparagus, raw
Nutrition facts per 100 g · edible portion
Vegetables10 forms & preparations
Dietary labels are inferred automatically from Asparagus, 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.
Excellent nutrient density 75/100
How many beneficial nutrients Asparagus, 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, raw come from — the split across carbs, fat & protein.
61% from carbs
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Carbs 61%3.9 g per serving
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Fat 4%0.1 g per serving
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Protein 35%2.2 g per serving
What Asparagus, 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).
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 | 3.9 g | |
| Dietary Fiber | 2.1 g | |
| Total Sugars | 1.9 g | — |
| Sucrose | 0.2 g | — |
| Glucose | 0.7 g | — |
| Fructose | 1.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 10.0 mg | — |
| Omega-6 Fatty Acids | 40.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 40.0 mg | — |
| Stearic Acid | 0.0 mg | — |
| Arachidic Acid | 0.0 mg | — |
| Behenic Acid | 0.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 0.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 40.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.2 g | |
| Histidine | 49.0 mg | — |
| Isoleucine | 75.0 mg | — |
| Leucine | 128.0 mg | — |
| Lysine | 104.0 mg | — |
| Methionine | 31.0 mg | — |
| Phenylalanine | 75.0 mg | — |
| Threonine | 84.0 mg | — |
| Tryptophan | 27.0 mg | — |
| Valine | 115.0 mg | — |
| Alanine | 115.0 mg | — |
| Arginine | 91.0 mg | — |
| Aspartic Acid | 508.0 mg | — |
| Cystine | 31.0 mg | — |
| Glutamic Acid | 233.0 mg | — |
| Glycine | 93.0 mg | — |
| Proline | 71.0 mg | — |
| Serine | 106.0 mg | — |
| Tyrosine | 52.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 38.0 mcg | |
| Vitamin C | 5.6 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.1 mg | |
| Vitamin K | 41.6 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 52.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 16.0 mg | |
| Betaine | 0.6 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 24.0 mg | |
| Iron | 2.1 mg | |
| Magnesium | 14.0 mg | |
| Phosphorus | 52.0 mg | |
| Potassium | 202.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.2 mg | |
| Selenium | 2.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 24.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.6 g | — |
About Asparagus, raw
Asparagus is the elegant spring vegetable whose tender green spears mark the start of the season. Grassy and faintly sweet, it's at its best simply treated — quickly steamed, roasted or grilled with a little oil and lemon, when the tips turn just tender and the stalks keep a slight bite.
It's genuinely nutrient-dense for how few calories it carries: a standout source of folate and vitamin K, with vitamin C, vitamin A, fiber and a range of antioxidants. Asparagus is also a natural source of a fiber that feeds beneficial gut bacteria.
One harmless quirk: asparagus contains compounds that give many people's urine a distinctive smell soon after eating it. Beyond that party trick, it's one of spring's most nutritious and rewarding vegetables.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Asparagus, raw?
There are 20 calories in 100 g of Asparagus, raw, or about 3 calories in 1 spear, medium (5-1/4" to 7" long) (16 g).
How much protein is in Asparagus, raw?
Asparagus, raw contains 2.2 g of protein per 100 g.
How many carbs are in Asparagus, raw?
Asparagus, raw has 3.9 g of carbohydrates per 100 g.
How much fat is in Asparagus, raw?
Asparagus, raw provides 0.1 g of total fat per 100 g.
What is Asparagus, raw a good source of?
Asparagus, raw is an excellent source of Vitamin K (35% DV) and Copper (21% DV) and a good source of Folate (B9), Thiamin (B1), Iron and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.
