Garden asparagus nutrition: calories, carbs, GI, protein, fiber, fats
Asparagus, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Garden asparagus
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. | 32 (low) |
Calories ⓘ Calories per 100-gram serving | 20 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.78 grams |
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 spear, medium (5-1/4" to 7" long) (16 grams) |
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -1.9 (alkaline) |
Oxalates ⓘ 2 to 3 for boiled asparagus. https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 | 2mg |
Vitamin A ⓘHigher in Vitamin A content than 79% of foods
Folate, food ⓘHigher in Folate, food content than 72% of foods
Vitamin C ⓘHigher in Vitamin C content than 71% of foods
Copper ⓘHigher in Copper content than 67% of foods
Folate ⓘHigher in Folate content than 66% of foods
Garden asparagus calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 20 | |
Calories in 1 cup | 27 | 134 g |
Garden asparagus Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Mineral coverage chart
Calcium:
24 mg of 1,000 mg
2%
Iron:
2.14 mg of 8 mg
27%
Magnesium:
14 mg of 420 mg
3%
Phosphorus:
52 mg of 700 mg
7%
Potassium:
202 mg of 3,400 mg
6%
Sodium:
2 mg of 2,300 mg
0%
Zinc:
0.54 mg of 11 mg
5%
Copper:
0.189 mg of 1 mg
21%
Manganese:
0.158 mg of 2 mg
7%
Selenium:
2.3 µg of 55 µg
4%
Choline:
16 mg of 550 mg
3%
Mineral chart - relative view
Copper
0.189 mg
TOP 33%
Iron
2.14 mg
TOP 34%
Calcium
24 mg
TOP 49%
Manganese
0.158 mg
TOP 55%
Potassium
202 mg
TOP 59%
Zinc
0.54 mg
TOP 67%
Magnesium
14 mg
TOP 75%
Selenium
2.3 µg
TOP 75%
Phosphorus
52 mg
TOP 76%
Choline
16 mg
TOP 78%
Sodium
2 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
756 IU of 5,000 IU
15%
Vitamin E :
1.13 mg of 15 mg
8%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
5.6 mg of 90 mg
6%
Vitamin B1:
0.143 mg of 1 mg
12%
Vitamin B2:
0.141 mg of 1 mg
11%
Vitamin B3:
0.978 mg of 16 mg
6%
Vitamin B5:
0.274 mg of 5 mg
5%
Vitamin B6:
0.091 mg of 1 mg
7%
Folate:
52 µg of 400 µg
13%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
41.6 µg of 120 µg
35%
Vitamin chart - relative view
Vitamin A
756 IU
TOP 21%
Vitamin C
5.6 mg
TOP 29%
Folate
52 µg
TOP 34%
Vitamin B1
0.143 mg
TOP 40%
Vitamin K
41.6 µg
TOP 44%
Vitamin E
1.13 mg
TOP 45%
Vitamin B2
0.141 mg
TOP 59%
Vitamin B6
0.091 mg
TOP 67%
Vitamin B3
0.978 mg
TOP 69%
Vitamin B5
0.274 mg
TOP 76%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 4%
2.2 g of 50 g
4%
Fats:
Daily Value: 0%
0.12 g of 65 g
0%
Carbs:
Daily Value: 1%
3.88 g of 300 g
1%
Water:
Daily Value: 5%
93.22 g of 2,000 g
5%
Other:
0.58 g
Protein quality breakdown
Tryptophan:
27 mg of 280 mg
10%
Threonine:
84 mg of 1,050 mg
8%
Isoleucine:
75 mg of 1,400 mg
5%
Leucine:
128 mg of 2,730 mg
5%
Lysine:
104 mg of 2,100 mg
5%
Methionine:
31 mg of 1,050 mg
3%
Phenylalanine:
75 mg of 1,750 mg
4%
Valine:
115 mg of 1,820 mg
6%
Histidine:
49 mg of 700 mg
7%
Fat type information
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Garden asparagus
Sugar:
1.88 g
Fiber:
2.1 g
Other:
-0.1 g
All nutrients for Garden asparagus per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 20kcal | 1% | 97% | 2.4 times less than Orange |
Protein | 2.2g | 5% | 76% | 1.3 times less than Broccoli |
Fats | 0.12g | 0% | 91% | 277.6 times less than Cheddar Cheese |
Vitamin C | 5.6mg | 6% | 29% | 9.5 times less than Lemon |
Net carbs | 1.78g | N/A | 67% | 30.4 times less than Chocolate |
Carbs | 3.88g | 1% | 63% | 7.3 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 2.14mg | 27% | 34% | 1.2 times less than Beef |
Calcium | 24mg | 2% | 49% | 5.2 times less than Milk |
Potassium | 202mg | 6% | 59% | 1.4 times more than Cucumber |
Magnesium | 14mg | 3% | 75% | 10 times less than Almond |
Sugar | 1.88g | N/A | 60% | 4.8 times less than Coca-Cola |
Fiber | 2.1g | 8% | 35% | 1.1 times less than Orange |
Copper | 0.19mg | 21% | 33% | 1.3 times more than Shiitake |
Zinc | 0.54mg | 5% | 67% | 11.7 times less than Beef |
Phosphorus | 52mg | 7% | 76% | 3.5 times less than Chicken meat |
Sodium | 2mg | 0% | 96% | 245 times less than White Bread |
Vitamin A | 756IU | 15% | 21% | 22.1 times less than Carrot |
Vitamin A RAE | 38µg | 4% | 37% | |
Vitamin E | 1.13mg | 8% | 45% | 1.3 times less than Kiwifruit |
Selenium | 2.3µg | 4% | 75% | |
Manganese | 0.16mg | 7% | 55% | |
Vitamin B1 | 0.14mg | 12% | 40% | 1.9 times less than Pea raw |
Vitamin B2 | 0.14mg | 11% | 59% | 1.1 times more than Avocado |
Vitamin B3 | 0.98mg | 6% | 69% | 9.8 times less than Turkey meat |
Vitamin B5 | 0.27mg | 5% | 76% | 4.1 times less than Sunflower seed |
Vitamin B6 | 0.09mg | 7% | 67% | 1.3 times less than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 41.6µg | 35% | 44% | 2.4 times less than Broccoli |
Folate | 52µg | 13% | 34% | 1.2 times less than Brussels sprout |
Trans Fat | 0g | N/A | 100% | N/A |
Saturated Fat | 0.04g | 0% | 87% | 147.4 times less than Beef |
Monounsaturated Fat | 0g | N/A | 100% | N/A |
Polyunsaturated fat | 0.05g | N/A | 90% | 943.5 times less than Walnut |
Tryptophan | 0.03mg | 0% | 91% | 11.3 times less than Chicken meat |
Threonine | 0.08mg | 0% | 91% | 8.6 times less than Beef |
Isoleucine | 0.08mg | 0% | 92% | 12.2 times less than Salmon raw |
Leucine | 0.13mg | 0% | 92% | 19 times less than Tuna Bluefin |
Lysine | 0.1mg | 0% | 91% | 4.3 times less than Tofu |
Methionine | 0.03mg | 0% | 91% | 3.1 times less than Quinoa |
Phenylalanine | 0.08mg | 0% | 92% | 8.9 times less than Egg |
Valine | 0.12mg | 0% | 91% | 17.6 times less than Soybean raw |
Histidine | 0.05mg | 0% | 91% | 15.3 times less than Turkey meat |
Fructose | 1g | 1% | 86% | 5.9 times less than Apple |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 20
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 2mg
1%
Total Carbohydrate
4g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
24mg
2%
Iron
2mg
25%
Potassium
202mg
6%
*
The % Daily Value (DV) 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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Garden asparagus nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.