Nutrition for Asparagus

Calories, Protein, Vitamins and More


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image of asparagus source

Asparagus Nutrition Summary

One cup of asparagus (134 grams or 0.3 lb) contains 27 calories and 2.9 grams of protein. Asparagus consists of 93% water, 4% carbohydrates, 2% protein, and less than 1% of fat.

Asparagus are an excellent source of many nutrients, including dietary fiber, iron and potassium. It also contains significant amounts of Vitamin C, calcium, thiamin, riboflavin, folate, Vitamin K and manganese.

In one cup of asparagus:

  • Calories: 27
  • Protein: 2.9 g
  • Sugar: 2.5 g
  • Dietary fiber: 2.8 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Sodium: 2.7 mg
There is no significant amounts of cholesterol in asparagus.

See the Asparagus Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Asparagus, raw.

Calories in Asparagus

Asparagus have 27 calories per cup or 20 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

61 percent of calories in asparagus are from carbohydrates, 34% of calories are from protein and 5% of calories are from fat.

Calories from Carbs

The majority, or 61% of the calories in asparagus are from carbohydrates. The carbs in asparagus are mostly in the form of dietary fiber and sugar (53% and 47%). A great high-fiber food, a single cup of asparagus contains 11% of recommended daily values or 2.8 grams of dietary fiber.

  • Dietary fiber: 2.8 g
  • Sugar: 2.5 g
There is no significant amounts of starch in asparagus.

Calories from Fat

A small portion, or 5% the calories in asparagus are from fat. Asparagus are very low in total fat, with 0.2 grams per cup. It also is cholestrol free. Most of the fat in asparagus are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in asparagus.

Calories Similar to Asparagus

Some other vegetables with similar calories to asparagus by weight:

Protein in Asparagus

One cup of asparagus has 2.9 grams of protein or about 6% of daily recommended intake. Although asparagus are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 2.95 g
  • Tryptophan: 0.04 g
  • Threonine: 0.11 g
  • Isoleucine: 0.1 g
  • Leucine: 0.17 g
  • Lysine: 0.14 g
  • Methionine: 0.04 g
  • Phenylalanine: 0.1 g
  • Valine: 0.15 g
  • Histidine: 0.07 g

Protein Similar to Asparagus

Some other vegetables with similar amounts of protein to asparagus by weight:

Vitamins and Minerals in Asparagus

An good source of nutrients, asparagus contain abundant amounts of iron and potassium. In fact, a single cup of asparagus contains 16% of recommended daily values or 2.9 mg of iron.

Vitamins in asparagus (1 cup):
  • Vitamin a: 50.9 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 0.2 mg
  • Niacin: 1.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 7.5 mg
  • Vitamin e: 1.5 mg
  • Folate: 69.7 ug
  • Vitamin k: 55.7 ug
Minerals in asparagus (1 cup):
  • Calcium: 32.2 mg
  • Potassium: 270.7 mg
  • Iron: 2.9 mg
  • Magnesium: 18.8 mg
  • Zinc: 0.7 mg
  • Selenium: 3.1 ug
  • Phosphorus: 69.7 mg
  • Copper: 0.3 mg
  • Manganese: 0.2 mg
  • Choline: 21.4 mg
There is no significant amounts of pantothenic acid or vitamin b12 in asparagus.

Similar to Asparagus for Iron

Here are some other vegetables with similarly abundant amounts of iron to asparagus:

Flavonoids and Carotenoids in Asparagus [3]

Asparagus contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids isorhamnetin, kaempferol and quercetin. In one cup of asparagus:

  • beta-carotene: 602 ug
  • lutein + zeaxanthin: 951 ug
  • isorhamnetin: 7.64 mg
  • kaempferol: 1.86 mg
  • Quercetin: 18.73 mg

Asparagus Nutrition Chart

Asparagus:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Asparagus in Cooking

Asparagus are in the top 10% of most popular ingredients for recipes. Asparagus can be consumed raw and is often trimmed before cooking or serving. Most recipes call for one or two pounds of asparagus.

Friends and Relatives of Asparagus

Foods commonly cooked with asparagus: Other similar relatives:


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