Nutrition for Asparagus

Calories, Protein, Vitamins and More


image of asparagus source

Asparagus Nutrition Summary

One teaspoon of asparagus (2.8 grams or 0.1 oz) contains 1 calories and 0.1 grams of protein. Asparagus consist of 93% water, 4% carbohydrates, 2% protein, and less than 1% of total fat.



In one teaspoon of asparagus:

  • Calories: 1
  • Protein: 0.1 g
  • Sugar: 0.1 g
  • Dietary fiber: 0.1 g
  • Sodium: 0.1 mg
There is no significant amounts of total fat, saturated fat or 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 has 1 calories per teaspoon or 36 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

50 percent of calories in asparagus are from carbohydrates and 50% of calories are from protein.

Calories from Carbs

A good portion, or 50% of the calories in asparagus are from carbohydrates. The carbs in asparagus are mostly in the form of dietary fiber and sugar (50% and 50%). A great high-fiber food, a single teaspoon of asparagus contains 0% of recommended daily values or 0.1 grams of dietary fiber.

  • Dietary fiber: 0.1 g
  • Sugar: 0.1 g
There is no significant amounts of starch in asparagus.

Calories from Fat

Asparagus does not contain a significant amount of calories from fat (less than 1%). Asparagus is very low in total fat, with <0.1 grams per teaspoon. It also is cholestrol free. Most of the fat in asparagus are healthier unsaturated fats:

  • Total fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in asparagus.

Calories Similar to Asparagus

Some other vegetables with similar calories to asparagus by weight:


Protein in Asparagus

A single teaspoon of asparagus contains 0.1 grams of protein. Although asparagus is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.06 g
  • Tryptophan: < 0.1 g
  • Threonine: < 0.1 g
  • Isoleucine: < 0.1 g
  • Leucine: < 0.1 g
  • Lysine: < 0.1 g
  • Methionine: < 0.1 g
  • Phenylalanine: < 0.1 g
  • Valine: < 0.1 g
  • Histidine: < 0.1 g

Protein Similar to Asparagus

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

Vitamins and Minerals in Asparagus

Asparagus is not known for its abundance of vitamin and minerals, but still contains significant amounts of a couple nutrients, for example, Vitamin K.

Vitamins in asparagus (1 tsp):
  • Vitamin a: 1.1 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 0.2 mg
  • Vitamin e: < 0.1 mg
  • Folate: 1.5 ug
  • Vitamin k: 1.2 ug
Minerals in asparagus (1 tsp):
  • Calcium: 0.7 mg
  • Potassium: 5.6 mg
  • Iron: 0.1 mg
  • Magnesium: 0.4 mg
  • Zinc: < 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 1.5 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 0.4 mg
There is no significant amounts of pantothenic acid or vitamin b12 in asparagus.

Flavonoids and Carotenoids in Asparagus [3]

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

  • beta-carotene: 13 ug
  • lutein + zeaxanthin: 20 ug
  • isorhamnetin: 0.16 mg
  • kaempferol: 0.04 mg
  • Quercetin: 0.39 mg

Asparagus Nutrition Chart

Asparagus:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
polyunsaturated fat G
protein
G %
sodium
MG %
Vitamin A
UG %
Vitamin C
MG %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin K
UG %
Vitamin E
MG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
phosphorus
MG %
manganese
MG %
selenium
UG %
zinc
MG %
Water G
choline
MG %
copper
MG %
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 can be consumed raw and is often ground before cooking or serving. Most recipes call for one or two teaspoons of asparagus.


get Nutrition for food