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Asparagus vs Courgette: Calories Compared
Courgette is lower in calories (17 vs 20 per 100g). Asparagus has 2.2g protein per 100g versus 1.2g in Courgette.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Courgette at 33 kcal (196g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and courgette contributes 1.7% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Asparagus | Courgette |
|---|---|---|
| Calories | 20 kcal | 17 kcal |
| Protein | 2.2g | 1.2g |
| Carbohydrates | 3.9g | 3.1g |
| of which Sugars | 1.9g | 2.5g |
| Fat | 0.1g | 0.3g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.1g | 1g |
| Sodium | 2mg | 8mg |
| Potassium | 202mg | 261mg |
| Calcium | 24mg | 16mg |
| Iron | 2.1mg | 0.4mg |
| Vitamin C | 5.6mg | 17.9mg |
| Vitamin A | 38µg | 10µg |
| Selenium | 2µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Asparagus has more (20kcal vs 17kcal per 100g) — a difference of 3kcal. Courgette is the lower-calories option if that is your priority.
- Protein: Asparagus has more (2.2g vs 1.2g per 100g) — a difference of 1g. Asparagus is the stronger source of protein here.
- Carbohydrates: Asparagus has more (3.9g vs 3.1g per 100g) — a difference of 0.8g.
- Sugars: Courgette has more (2.5g vs 1.9g per 100g) — a difference of 0.6g. Asparagus is the lower-sugars option if that is your priority.
- Fat: Courgette has more (0.3g vs 0.1g per 100g) — a difference of 0.2g. Asparagus is the lower-fat option if that is your priority.
- Saturated fat: Courgette has more (0.1g vs 0g per 100g) — a difference of 0.1g. Asparagus is the lower-saturated fat option if that is your priority.
- Fibre: Asparagus has more (2.1g vs 1g per 100g) — a difference of 1.1g. Asparagus is the stronger source of fibre here.
- Sodium: Courgette has more (8mg vs 2mg per 100g) — a difference of 6mg. Asparagus is the lower-sodium option if that is your priority.
- Potassium: Courgette has more (261mg vs 202mg per 100g) — a difference of 59mg. Courgette is the stronger source of potassium here.
- Calcium: Asparagus has more (24mg vs 16mg per 100g) — a difference of 8mg. Asparagus is the stronger source of calcium here.
- Iron: Asparagus has more (2mg vs 0mg per 100g) — a difference of 2mg. Asparagus is the stronger source of iron here.
- Vitamin c: Courgette has more (18mg vs 6mg per 100g) — a difference of 12mg. Courgette is the stronger source of vitamin C here.
- Vitamin a: Asparagus has more (38µg vs 10µg per 100g) — a difference of 28µg. Asparagus is the stronger source of vitamin A here.
- Selenium: Asparagus has more (2µg vs 0µg per 100g) — a difference of 2µg. Asparagus is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Asparagus | % DV | Courgette | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Courgette is the lower-calorie option at 17 kcal per 100g. If you need more protein, Asparagus provides more at 2.2g per 100g. For lower carbohydrates, Courgette has fewer carbs at 3.1g per 100g.
Both asparagus and courgette can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Asparagus or Courgette?
Asparagus has 20 calories per 100g while Courgette has 17 calories per 100g. Asparagus is higher in calories by 3 kcal per 100g.
Which has more protein, Asparagus or Courgette?
Asparagus contains 2.2g of protein per 100g. Courgette contains 1.2g of protein per 100g. Asparagus has more protein.
Is Asparagus healthier than Courgette?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Courgette has 17 kcal, 1.2g protein, 3.1g carbs and 0.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Asparagus or Courgette?
Asparagus contains 2.1g of fibre per 100g, and Courgette contains 1g per 100g. Asparagus has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Courgette?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical 1 medium of courgette (196g) is around 33 calories — a difference of 30 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Courgette in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).