Asparagus Nutrition Facts: Calories, Vitamins & Minerals
Asparagus nutrition facts per 100 g and per serving
Figures are for: Asparagus, boiled
| Nutrient | Per 100 g | Serving: 120 g |
|---|---|---|
| Calories | 22 kcal | 26 kcal |
| Energy (kilojoules) | 92 kJ | 110 kJ |
| Protein | 2.4 g | 2.9 g |
| Fat | 0.2 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 4 g | 4.8 g |
| incl. sugars | 1.3 g | 1.6 g |
| incl. fiber | 2 g | 2.4 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
22 kcal (92 kJ) per 100 g · P/F/C 2.4/0.2/4 g
Serving (120 g) — 26 kcal (110 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is asparagus healthy?
Yes. On its nutrient profile, asparagus is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 22 kcal per 100 g, so a 120 g serving is 26 kcal.
- Counts toward your fruit and vegetables: a 120 g serving is 30% of the 400 g a day the WHO advises.
A typical serving is 120 g: 26 kcal, 2.9 g protein, 0.2 g fat and 4.8 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Asparagus is a light vegetable with folate and vitamin K that cooks in minutes on the grill or steamer.
protein 49%fat 9%carbs 42%
Vitamins and minerals in asparagus
Per 100 g, the standouts are vitamin K — 51 mcg, 42% of the Daily Value; folate — 149 mcg, 37% of the Daily Value (#2 of 29 in our vegetables section); copper — 0.17 mg, 18% of the Daily Value.
| Nutrient | Per 100 g | Serving: 120 g | % DV |
|---|---|---|---|
| Vitamin A | 50 mcg | 60 mcg | 7% |
| Vitamin C | 7.7 mg | 9.2 mg | 10% |
| Vitamin E | 1.5 mg | 1.8 mg | 12% |
| Vitamin K | 51 mcg | 61 mcg | 51% |
| Thiamin (B1) | 0.16 mg | 0.19 mg | 16% |
| Riboflavin (B2) | 0.14 mg | 0.17 mg | 13% |
| Niacin (B3) | 1.1 mg | 1.3 mg | 8% |
| Vitamin B6 | 0.08 mg | 0.09 mg | 6% |
| Folate (B9) | 149 mcg | 179 mcg | 45% |
| Potassium | 224 mg | 269 mg | 6% |
| Magnesium | 14 mg | 17 mg | 4% |
| Phosphorus | 54 mg | 65 mg | 5% |
| Iron | 0.91 mg | 1.1 mg | 6% |
| Zinc | 0.6 mg | 0.72 mg | 7% |
| Copper | 0.17 mg | 0.2 mg | 22% |
| Manganese | 0.15 mg | 0.18 mg | 8% |
| Selenium | 6.1 mcg | 7.3 mcg | 13% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Asparagus, cooked, boiled, drained” (FDC ID 168390, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Asparagus calories by weight, 50–300 g
150 g of asparagus has 33 calories and 200 g has 44. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 11 | 1.2 / 0.1 / 2 | 1 |
| 100 g | 22 | 2.4 / 0.2 / 4 | 2 |
| 120 g — typical serving | 26 | 2.9 / 0.2 / 4.8 | 2.4 |
| 150 g | 33 | 3.6 / 0.3 / 6 | 3 |
| 200 g | 44 | 4.8 / 0.4 / 8 | 4 |
| 250 g | 55 | 6 / 0.5 / 10 | 5 |
| 300 g | 66 | 7.2 / 0.6 / 12 | 6 |
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Asparagus: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Asparagus, raw | 20 | 2.2 / 0.1 / 4 |
| Asparagus, boiled | 22 | 2.4 / 0.2 / 4 |
| Korean-style tofu skin salad | 235 | 22 / 13 / 9 |
Asparagus: more nutrition highlights
It has 2.4 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
Asparagus: swaps and alternatives
No need to swap: asparagus already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.3 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 120 g, a typical serving of asparagus.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Asparagus | A | 26 | 2.9 | 2.4 |
| Mushrooms | A | 26 | 3.7 | 1.2 |
| Spinach | A | 28 | 3.5 | 2.6 |
| Tomatoes | A | 24 | 1.3 | 1.4 |
Asparagus vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Zucchini | 17 | 1.2 / 0.3 / 3.2 |
| Cherry Tomatoes | 18 | 0.9 / 0.2 / 3.9 |
| Asparagus | 22 | 2.4 / 0.2 / 4 |
| Cauliflower | 25 | 1.8 / 0.5 / 4.8 |
| Arugula | 25 | 2.6 / 0.7 / 3.7 |
| Bell Pepper | 27 | 1.3 / 0.1 / 7.2 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
FAQ
How many calories are in 100 g of asparagus?
100 g of asparagus has 22 calories, with 2.4 g protein, 0.2 g fat and 4 g carbohydrates (2 g fiber).
How many calories are in a serving of asparagus?
A 120 g serving has 26 calories: 2.9 g protein, 0.2 g fat and 4.8 g carbs.
What are the macros of asparagus?
Per 100 g: 2.4 g protein, 4 g carbs and 0.2 g fat. By calories that's about 49% protein, 42% carbs and 9% fat.
What vitamins and minerals are in asparagus?
Per 100 g, asparagus is richest in vitamin K (51 mcg, 42% DV), folate (149 mcg, 37% DV), copper (0.17 mg, 18% DV) — from USDA FoodData Central record 168390.
How much fiber is in asparagus?
100 g of asparagus has 2 g of fiber; a 120 g serving has 2.4 g — 10% of the 25 g a day the WHO recommends.
How do the calories in asparagus change with the type and cooking method?
Per 100 g it ranges from 20 kcal (asparagus, raw) to 235 kcal (korean-style tofu skin salad); asparagus, boiled is in between, at 22 kcal.
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