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Calories in Asparagus
100 g of asparagus has 20 kcal, and 1 piece of asparagus (4 g) has about 1 kcal.
20 kcalper 100 g
1 kcal in 1 piece (4 g)
Very low density · 0.2 kcal per g
- Protein 2.2g 35% of the calories
- Carbs 3.9g 61% of the calories
- Fat 0.1g 4% of the calories
- Fiber 2.1g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 5 minutes of walking, or 2 minutes of running, for a 70 kg body - context, not a debt to work off.
Asparagus nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 20kcal | 1kcal |
| Fat | 0.12g | 0.005g |
| Saturated Fat | 0.04g | 0.002g |
| Unsaturated Fat | 0.08g | 0.003g |
| Carbs | 3.9g | 0.16g |
| Sugars | 1.9g | 0.075g |
| Fiber | 2.1g | 0.084g |
| Protein | 2.2g | 0.088g |
| Salt | 0.01g | 0g |
| Water | 93.2g | 3.7g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Monounsaturated | 0g | 0g |
|---|---|---|
| Polyunsaturated | 0.05g | 0.002g |
| Omega-3 | 0.01g | 0g |
| ALA | 0.01g | 0g |
| DHA | 0g | 0g |
| EPA | 0g | 0g |
| Omega-6 | 0.04g | 0.002g |
| AA | 0g | 0g |
| LA | 0.04g | 0.002g |
| Cholesterol | 0mg | 0mg |
| Vitamin B1 (Thiamine) | 0.14mg | 0.006mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.14mg | 0.006mg |
| Vitamin B3 (Niacin) | 0.98mg | 0.039mg |
| Vitamin B6 (Pyridoxine) | 0.091mg | 0.004mg |
| Vitamin B12 (Cobalamin) | 0µg | 0µg |
| Folate (Vitamin B9) | 52µg | 2.1µg |
| Vitamin A | 38µg | 1.5µg |
| Vitamin C | 5.6mg | 0.22mg |
| Vitamin D | 0IU | 0IU |
| Vitamin E | 1.1mg | 0.045mg |
| Vitamin K | 41.6µg | 1.7µg |
| Choline | 16mg | 0.64mg |
| Calcium | 24mg | 0.96mg |
|---|---|---|
| Copper | 0.19mg | 0.008mg |
| Iron | 2.1mg | 0.086mg |
| Magnesium | 14mg | 0.56mg |
| Phosphorus | 52mg | 2.1mg |
| Potassium | 202mg | 8.1mg |
| Selenium | 2.3µg | 0.092µg |
| Zinc | 0.54mg | 0.022mg |
| Beta-carotene | 449µg | 18µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 710µg | 28.4µg |
| Flavonoids | 21.1mg | 0.84mg |
| Flavonols | 21.1mg | 0.84mg |
| Isoflavones | 0.03mg | 0.001mg |
| Cystine | 0.031g | 0.001g |
|---|---|---|
| Histidine | 0.049g | 0.002g |
| Isoleucine | 0.075g | 0.003g |
| Leucine | 0.13g | 0.005g |
| Lysine | 0.1g | 0.004g |
| Methionine | 0.031g | 0.001g |
| Phenylalanine | 0.075g | 0.003g |
| Threonine | 0.084g | 0.003g |
| Tryptophan | 0.027g | 0.001g |
| Tyrosine | 0.052g | 0.002g |
| Valine | 0.12g | 0.005g |
Foods with similar calories
Other published foods within reach of 20 kcal per 100 g, so the number has something to sit against.
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Questions about asparagus
1 piece of asparagus (4 g) has about 1 kcal, and 100 g has 20 kcal.
100 g of asparagus has 2.1 g of fiber.
100 g of asparagus has 1.9 g of sugar.
It depends on how it is prepared. Per 100 g: raw 20 kcal, cooked, frozen, butter added 37 kcal, cooked, canned, oil added 45 kcal, cooked, canned, no added fat 19 kcal, cooked, frozen, oil added 44 kcal. This page shows asparagus (raw).
Yes. 100 g of asparagus has 41.6 µg of vitamin K, 55% of what an adult needs in a day.
Yes. 100 g of asparagus has only 1.8 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.
Yes. 100 g of asparagus has only 20 kcal.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 100 g of asparagus has 20 kcal. The calorie calculator works out how many you need.
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