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Asparagus Nutrition Facts: Is Asparagus Good for You?
Based on this data for raw asparagus, it is a low-calorie, low-fat vegetable that provides several vitamins and minerals. It is high in Vitamin K and copper, and a good source of iron and certain B vitamins. With very little sodium and sugar, it can be part of a varied diet. How beneficial it is depends on your overall eating patterns, portion sizes, and how it is prepared.
Per 100 g · Asparagus, raw
What stands out in asparagus
- High in vitamin K. A 100-gram serving of raw asparagus provides 41.6 mcg of Vitamin K. This amounts to 35% of the Daily Value (DV), making it high in this nutrient.
- High in copper. This data shows that 100 grams of raw asparagus contains 0.19 mg of copper, which is 21% of the Daily Value.
- Good source of B vitamins. Raw asparagus is a good source of several B vitamins. A 100-gram portion supplies 12% of the DV for Thiamin (B1), 11% for Riboflavin (B2), and 13% for Folate.
- Low in calories and fat. A 100-gram serving of raw asparagus has just 20 calories and 0.12 grams of total fat. It contains no cholesterol and no saturated fat.
What to keep in mind
- Raw asparagus is naturally very low in sodium, with only 2 mg per 100 grams. It is also low in sugar, with about 2 grams per serving. Keep in mind that cooking methods and added sauces, salt, or fats will alter these nutritional values.
Asparagus nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 20 kcal | – |
| Protein | 2.2 g | 4% |
| Total fat | 0.12 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0.05 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 3.9 g | 1% |
| Dietary fiber | 2.1 g | 8% |
| Total sugars | 1.9 g | – |
| Water | 93.2 g | – |
| Sodium | 2 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 202 mg | 4% |
| Calcium | 24 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 52 mg | 4% |
| Zinc | 0.54 mg | 5% |
| Copper | 0.19 mg | 21% |
| Manganese | 0.16 mg | 7% |
| Selenium | 2.3 mcg | 4% |
| Vitamin A (RAE) | 38 mcg | 4% |
| Vitamin C | 5.6 mg | 6% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.1 mg | 8% |
| Vitamin K | 41.6 mcg | 35% |
| Thiamin (B1) | 0.14 mg | 12% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Niacin (B3) | 0.98 mg | 6% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 52 mcg | 13% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 16 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Asparagus by portion
The nutrition per 100 grams translates to common serving sizes. A cup of raw asparagus, weighing 134 grams, contains 27 calories, about 3 grams of protein, and 2.8 grams of fiber. A single large spear (7-1/4″ to 8-1/2″) is very low in calories, providing just 4 calories and 0.4 grams of fiber. An extra large spear has 5 calories.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 134 g | 27 | 2.9 g | 5.2 g | 2.8 g | 0.2 g |
| 1 spear, small (5″ long or less) | 12 g | 2 | 0.3 g | 0.5 g | 0.3 g | 0 g |
| 1 spear, medium (5-1/4″ to 7″ long) | 16 g | 3 | 0.4 g | 0.6 g | 0.3 g | 0 g |
| 1 spear, large (7-1/4″ to 8-1/2″) | 20 g | 4 | 0.4 g | 0.8 g | 0.4 g | 0 g |
| 1 spear, extra large (8-3/4″ to 10″ long) | 24 g | 5 | 0.5 g | 0.9 g | 0.5 g | 0 g |
| 1 spear tip (2″ long or less) | 3.5 g | 1 | 0.1 g | 0.1 g | 0.1 g | 0 g |
How asparagus compares with other vegetables
Among the 38 vegetables tracked on this site, raw asparagus ranks highly for certain minerals, placing 3rd for iron content, 6th for zinc, and 4th for selenium. It is on the lower end for calories (ranking 31st) and sodium (ranking 35th). Per 100 grams, its 20 calories are comparable to other common vegetables like spinach (23 kcal), tomatoes (18 kcal), and zucchini (17 kcal). Its 2.1 grams of dietary fiber is similar to spinach (2.2 g) and higher than the fiber found in tomatoes (1.2 g) or zucchini (1.0 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Asparagus | 20 | 2.2 g | 3.9 g | 2.1 g | 0.12 g |
| White Mushrooms | 22 | 3.1 g | 3.3 g | 1 g | 0.34 g |
| Tomato | 18 | 0.88 g | 3.9 g | 1.2 g | 0.2 g |
| Spinach | 23 | 2.9 g | 3.6 g | 2.2 g | 0.39 g |
| Zucchini | 17 | 1.2 g | 3.1 g | 1 g | 0.32 g |
Quick answers
How many calories are in asparagus?
A 100-gram serving of raw asparagus contains 20 calories. A cup has 27 calories, while a single large spear has 4 calories.
How much fiber is in asparagus?
There are 2.1 grams of dietary fiber in 100 grams of raw asparagus. A one-cup portion provides 2.8 grams of fiber.
Is asparagus high in sugar?
According to this data, asparagus is low in sugar. A 100-gram serving of raw asparagus contains 1.9 grams of total sugars.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how asparagus fits your situation.
Last updated October 21, 2026