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How Many Calories in Asparagus?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 6 kcal | 0.6g |
| 100g | 20 kcal | 2.2g |
| 4 spears | 3 kcal | 0.4g |
A asparagus contains 20 calories per 100g. A typical 4 spears (16g) provides about 3 calories. Asparagus is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Asparagus Nutrition Facts
| Nutrient | Per 100g | Per serving (16g) |
|---|---|---|
| Calories | 20 kcal | 3 kcal |
| Protein | 2.2g | 0.4g |
| Carbohydrates | 3.9g | 0.6g |
| of which Sugars | 1.9g | 0.3g |
| Fat | 0.1g | 0.0g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.1g | 0.3g |
| Sodium | 2.0mg | 0mg |
| Potassium | 202.0mg | 32mg |
| Calcium | 24.0mg | 4mg |
| Iron | 2.1mg | 0.3mg |
| Vitamin C | 5.6mg | 0.9mg |
| Vitamin A | 38.0µg | 6µg |
| Selenium | 2.3µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of iron (12% DV)
- Calories: 1% DV
- Protein: 4% DV
- Carbohydrates: 1% DV
- Fibre: 8% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 4% DV
- Calcium: 2% DV
- Iron: 12% DV
- Vitamin C: 6% DV
- Vitamin A: 4% DV
- Selenium: 4% DV
- Riboflavin (B2): 8% DV
Useful for tracking asparagus
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether asparagus is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out asparagus for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does asparagus fit your diet?
Low-carb / keto
Asparagus contains 3.9g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 20 calories per 100g, asparagus is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in asparagus per 100g?
Asparagus contains 20 calories per 100g, based on USDA reference data.
Is asparagus high in calories?
A 4 spears of asparagus (16g) has around 3 calories — roughly 0% of a 2,000-calorie daily intake.
Is asparagus good for weight loss?
At 20 calories per 100g, asparagus is relatively low in calories and can fit well into a weight-loss diet. A 4 spears provides about 3 calories.
How much protein is in asparagus?
Asparagus contains 2.2g of protein per 100g.
Is asparagus a good source of fibre?
Asparagus is relatively low in fibre at 2.1g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does asparagus compare to chard, swiss, cooked, boiled?
Asparagus has 20 calories per 100g, close to chard, swiss, cooked, boiled at 20 — 0 calories fewer per 100g. See the full macro breakdown above.
Is asparagus keto-friendly?
Asparagus contains 3.9g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of asparagus for 20g of protein?
With 2.2g of protein per 100g, you'd need roughly 909g of asparagus to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to asparagus by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus (this page) | 20 kcal | 2.2g | 3.9g | 0.1g |
| Chard, Swiss, Cooked, Boiled | 20 kcal | 1.9g | 4.1g | 0.1g |
| Chrysanthemum, Garland, Cooked, Boiled | 20 kcal | 1.6g | 4.3g | 0.1g |
| Gourd, Dishcloth (towelgourd), Raw | 20 kcal | 1.2g | 4.3g | 0.2g |
| Mustard Greens, Frozen, Unprepared | 20 kcal | 2.5g | 3.4g | 0.3g |
| Peppers, Sweet, Green, Raw | 20 kcal | 0.9g | 4.6g | 0.2g |
| Peppers, Sweet, Green, Frozen | 20 kcal | 1.1g | 4.5g | 0.2g |
More kit for asparagus tracking
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DeerRun A1 Pro Treadmill
Hit your calorie targets at home — DeerRun's fold-flat treadmill hits 10mph with auto incline.
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.