Asparagus, raw

27 calories in 1 cup (135 g). 2.2 g protein, 3.9 g carbs and 0.12 g fat per 100 g.

Serving
1
= 135 g
27KCAL

Asparagus, raw, 1 cup

27 calories

Protein
3 g
Carbs
5.2 g
Fat
0.16 g
Fiber
2.8 g
Sugars
2.5 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories27
% Daily Value*
Total Fat 0.16 g0%
Saturated Fat 0.054 g0%
Cholesterol 0 mg0%
Sodium 2.7 mg0%
Total Carbohydrate 5.2 g2%
Dietary Fiber 2.8 g10%
Total Sugars 2.5 g
Protein 3 g
Vitamin D 0 mcg0%
Calcium 32.4 mg2%
Iron 2.9 mg16%
Potassium 273 mg6%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

vitamins

% of the Daily Value in this serving

  • Vitamin K47% 56.2 µg
  • Folate18% 70.2 µg
  • Thiamin (B1)16% 0.19 mg
  • Riboflavin (B2)15% 0.19 mg
  • Vitamin E10% 1.5 mg
  • Vitamin C8% 7.6 mg
  • Niacin (B3)8% 1.3 mg
  • Vitamin B67% 0.12 mg
  • Vitamin A6% 51.3 µg
  • Choline4% 21.6 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper28% 0.26 mg
  • Iron16% 2.9 mg
  • Zinc7% 0.73 mg
  • Potassium6% 273 mg
  • Selenium6% 3.1 µg
  • Phosphorus6% 70.2 mg
  • Magnesium5% 18.9 mg
  • Calcium2% 32.4 mg

Little or none: Sodium.

How it compares

Against the 147 foods in Other vegetables and combinations, per 100 g.

  • Sodium

    Lower than 99%

    leastmost

  • Total fat

    Lower than 95%

    leastmost

  • Calories

    Lower than 93%

    leastmost

  • Iron

    Higher than 91%

    leastmost

  • Carbohydrates

    Lower than 82%

    leastmost

  • Sugars

    Lower than 75%

    leastmost

Questions

How many calories are in asparagus, raw?
1 cup (135 g) has 27 calories, 3 g of protein, 5.2 g of carbohydrates and 0.16 g of fat.
How much protein is in asparagus, raw?
2.2 g per 100 g, which is 44% of its calories.
How many net carbs are in asparagus, raw?
1.8 g per 100 g: 3.9 g of carbohydrates minus 2.1 g of fiber.

Similar foods

All 65 nutrients, per 100 g+
Water93.2 g
Energy20 kcal
Protein2.2 g
Total lipid (fat)0.12 g
Carbohydrate, by difference3.9 g
Fiber, total dietary2.1 g
Total Sugars1.9 g
Calcium, Ca24 mg
Iron, Fe2.1 mg
Magnesium, Mg14 mg
Phosphorus, P52 mg
Potassium, K202 mg
Sodium, Na2 mg
Zinc, Zn0.54 mg
Copper, Cu0.19 mg
Selenium, Se2.3 µg
Vitamin C, total ascorbic acid5.6 mg
Thiamin0.14 mg
Riboflavin0.14 mg
Niacin0.98 mg
Vitamin B-60.091 mg
Folate, total52 µg
Folic acid0 µg
Folate, food52 µg
Folate, DFE52 µg
Choline, total16 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE38 µg
Retinol0 µg
Carotene, beta449 µg
Carotene, alpha9 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin710 µg
Vitamin E (alpha-tocopherol)1.1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)41.6 µg
Fatty acids, total saturated0.04 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.04 g
SFA 18:00 g
Fatty acids, total monounsaturated0 g
MUFA 16:10 g
MUFA 18:10 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.05 g
PUFA 18:20.04 g
PUFA 18:30.01 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709767, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.