Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

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
TOP 21% Vitamin A ⓘHigher in Vitamin A content than 79% of foods
TOP 28% Folate, food ⓘHigher in Folate, food content than 72% of foods
TOP 29% Vitamin C ⓘHigher in Vitamin C content than 71% of foods
TOP 33% Copper ⓘHigher in Copper content than 67% of foods
TOP 34% 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.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 81% 10% 23% 18% 1% 15% 63% 21% 13% 9%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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

3% 4% 91%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 29% 24% 17% 15% 15% 9% 13% 19% 22%
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

44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g

Carbohydrate type breakdown

12% 35% 53%
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

48% 54%
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 OrangeOrange
Protein 2.2g 5% 76% 1.3 times less than BroccoliBroccoli
Fats 0.12g 0% 91% 277.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 5.6mg 6% 29% 9.5 times less than LemonLemon
Net carbs 1.78g N/A 67% 30.4 times less than ChocolateChocolate
Carbs 3.88g 1% 63% 7.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.14mg 27% 34% 1.2 times less than BeefBeef
Calcium 24mg 2% 49% 5.2 times less than MilkMilk
Potassium 202mg 6% 59% 1.4 times more than CucumberCucumber
Magnesium 14mg 3% 75% 10 times less than AlmondAlmond
Sugar 1.88g N/A 60% 4.8 times less than Coca-ColaCoca-Cola
Fiber 2.1g 8% 35% 1.1 times less than OrangeOrange
Copper 0.19mg 21% 33% 1.3 times more than ShiitakeShiitake
Zinc 0.54mg 5% 67% 11.7 times less than BeefBeef
Phosphorus 52mg 7% 76% 3.5 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 756IU 15% 21% 22.1 times less than CarrotCarrot
Vitamin A RAE 38µg 4% 37%
Vitamin E 1.13mg 8% 45% 1.3 times less than KiwifruitKiwifruit
Selenium 2.3µg 4% 75%
Manganese 0.16mg 7% 55%
Vitamin B1 0.14mg 12% 40% 1.9 times less than Pea rawPea raw
Vitamin B2 0.14mg 11% 59% 1.1 times more than AvocadoAvocado
Vitamin B3 0.98mg 6% 69% 9.8 times less than Turkey meatTurkey meat
Vitamin B5 0.27mg 5% 76% 4.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 67% 1.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 41.6µg 35% 44% 2.4 times less than BroccoliBroccoli
Folate 52µg 13% 34% 1.2 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.04g 0% 87% 147.4 times less than BeefBeef
Monounsaturated Fat 0g N/A 100% N/AAvocado
Polyunsaturated fat 0.05g N/A 90% 943.5 times less than WalnutWalnut
Tryptophan 0.03mg 0% 91% 11.3 times less than Chicken meatChicken meat
Threonine 0.08mg 0% 91% 8.6 times less than BeefBeef
Isoleucine 0.08mg 0% 92% 12.2 times less than Salmon rawSalmon raw
Leucine 0.13mg 0% 92% 19 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.3 times less than TofuTofu
Methionine 0.03mg 0% 91% 3.1 times less than QuinoaQuinoa
Phenylalanine 0.08mg 0% 92% 8.9 times less than EggEgg
Valine 0.12mg 0% 91% 17.6 times less than Soybean rawSoybean raw
Histidine 0.05mg 0% 91% 15.3 times less than Turkey meatTurkey meat
Fructose 1g 1% 86% 5.9 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 20
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.