Calories in asparagus
Raw. 20 kcal (84 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Asparagus is a spring vegetable with just 20 kcal (84 kJ) per 100 g, about 93% water. Unusually for a green vegetable, protein supplies a sizeable share of its small energy total, around 2.2 g per 100 g. Its standout nutrient is vitamin K, with useful amounts of folate and iron as well. The spears are eaten as young shoots, before they toughen into fern-like stems.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 16 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 3 kcal | – |
| Energy | 13 kJ | – |
| Protein | 0.4 g | <1% |
| Total fat | 0 g | <1% |
| Saturated | 0.01 g | <1% |
| Monounsaturated | 0 g | – |
| Polyunsaturated | 0.01 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 0.6 g | <1% |
| Sugars | 0.3 g | – |
| Fibre | 0.3 g | 1% |
| Water | 14.9 g | – |
| Vitamins | ||
| Vitamin A | 6.1 µg | <1% |
| Vitamin C | 0.9 mg | <1% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 6.7 µg | 6% |
| Thiamin (B1) | 0.023 mg | 2% |
| Riboflavin (B2) | 0.023 mg | 2% |
| Niacin (B3) | 0.156 mg | <1% |
| Pantothenic acid (B5) | 0.044 mg | <1% |
| Vitamin B6 | 0.015 mg | <1% |
| Folate | 8.3 µg | 2% |
| Choline | 2.6 mg | <1% |
| Minerals | ||
| Calcium | 3.8 mg | <1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 2.2 mg | <1% |
| Phosphorus | 8.3 mg | <1% |
| Potassium | 32.3 mg | <1% |
| Sodium | 0.3 mg | <1% |
| Zinc | 0.086 mg | <1% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.025 mg | 1% |
| Selenium | 0.4 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 medium spear | 16 | 3 | 13 | 0.4 | 0.6 | 0 |
| 5 spears | 80 | 16 | 67 | 1.8 | 3.1 | 0.1 |
| 1 cup | 134 | 27 | 112 | 2.9 | 5.2 | 0.2 |
Things worth knowing
- One medium spear (16 g) has about 3 kcal / 13 kJ; five spears (80 g) are about 16 kcal / 67 kJ.
- Five spears provide about 33 µg of vitamin K, roughly 28% of the Daily Value, plus around 42 µg of folate.
- Boiling makes little difference: boiled, drained asparagus is 22 kcal per 100 g. Hollandaise or butter is where the calories come from.
- Asparagus contains 2.1 mg of iron per 100 g, a fair amount for a vegetable, although plant iron is absorbed less readily than iron from meat.
Converting these figures
One 1 medium spear of asparagus is 3 kcal, which is 13 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 1,195 g of asparagus to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11011. Values are averages; individual samples vary with variety, growing conditions, and preparation.