Asparagus nutrition: calories, carbs, GI, protein, fiber, fats
Asparagus, raw
Top nutrition facts for Asparagus
| Calories ⓘ Calories for selected serving | 27 kcal |
| 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) |
| Glycemic load | 1 (low) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (134 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 | 3 mg |
Asparagus calories (kcal)
| Calories for different serving sizes of asparagus | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 20 | |
| Calories in 1 cup | 27 | 134 g |
| Calories for different varieties of asparagus | Calories | Weight |
|---|---|---|
| Asparagus, raw (this food) | 20 | 100 g |
| Asparagus, canned, regular pack, solids and liquids | 15 | 100 g |
| Asparagus, canned, no salt added, solids and liquids | 15 | 100 g |
| Asparagus, frozen, cooked, boiled, drained, without salt | 18 | 100 g |
| Asparagus, frozen, cooked, boiled, drained, with salt | 18 | 100 g |
| Asparagus, canned, drained solids | 19 | 100 g |
| Asparagus, cooked, boiled, drained | 22 | 100 g |
| Asparagus, cooked, boiled, drained, with salt | 22 | 100 g |
| Asparagus, frozen, unprepared | 24 | 100 g |
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.
Asparagus Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
153µg of 900µg
17%
Vitamin E:
4.5mg of 15mg
30%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
23mg of 90mg
25%
Vitamin B1:
0.57mg of 1mg
48%
Vitamin B2:
0.57mg of 1mg
44%
Vitamin B3:
3.9mg of 16mg
25%
Vitamin B5:
1.1mg of 5mg
22%
Vitamin B6:
0.37mg of 1mg
28%
Folate:
209µg of 400µg
52%
Vitamin B12:
0µg of 2µg
0%
Choline:
64mg of 550mg
12%
Vitamin K:
167µg of 120µg
139%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 6%
2.9 g of 50 g
2.9 g (6% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 2%
5.2 g of 300 g
5.2 g (2% of DV )
Water:
Daily Value: 6%
124.9 g of 2,000 g
124.9 g (6% of DV )
Other:
0.8 g
0.8 g
Protein quality breakdown
Tryptophan:
109mg of 280mg
39%
Threonine:
338mg of 1,050mg
32%
Isoleucine:
302mg of 1,400mg
22%
Leucine:
515mg of 2,730mg
19%
Lysine:
418mg of 2,100mg
20%
Methionine:
125mg of 1,050mg
12%
Phenylalanine:
302mg of 1,750mg
17%
Valine:
462mg of 1,820mg
25%
Histidine:
197mg of 700mg
28%
Fat type information
Saturated fat:
0.05 g
Monounsaturated fat:
0 g
Polyunsaturated fat:
0.07 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0.31 g
Glucose:
0.87 g
Fructose:
1.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Asparagus
Sugar:
2.5 g
Fiber:
2.8 g
Other:
-0.13 g
All nutrients for Asparagus per selected serving size (1 cup - 134g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 51µg | 6% | 37% | |
| Calories | 27kcal | 1% | 97% |
2.4 times less than Orange
|
| Protein | 2.9g | 7% | 76% |
1.3 times less than Broccoli
|
| Fats | 0.16g | 0% | 91% |
277.6 times less than Cheese
|
| Vitamin C | 7.5mg | 8% | 29% |
9.5 times less than Lemon
|
| Net carbs | 2.4g | N/A | 67% |
30.4 times less than Chocolate
|
| Carbs | 5.2g | 2% | 63% |
7.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 19mg | 4% | 75% |
10 times less than Almonds
|
| Calcium | 32mg | 3% | 49% |
5.2 times less than Milk
|
| Potassium | 271mg | 8% | 59% |
1.4 times more than Cucumber
|
| Iron | 2.9mg | 36% | 34% |
1.2 times less than Beef broiled
|
| Sugar | 2.5g | N/A | 60% |
4.8 times less than Coca-Cola
|
| Fiber | 2.8g | 11% | 35% |
1.1 times less than Orange
|
| Copper | 0.25mg | 28% | 33% |
1.3 times more than Shiitake
|
| Zinc | 0.72mg | 7% | 67% |
11.7 times less than Beef broiled
|
| Phosphorus | 70mg | 10% | 76% |
3.5 times less than Chicken meat
|
| Sodium | 2.7mg | 0% | 96% |
245 times less than White bread
|
| Vitamin E | 1.5mg | 10% | 45% |
1.3 times less than Kiwi
|
| Selenium | 3.1µg | 6% | 75% | |
| Manganese | 0.21mg | 9% | 55% | |
| Vitamin B1 | 0.19mg | 16% | 40% |
1.9 times less than Pea raw
|
| Vitamin B2 | 0.19mg | 15% | 59% |
1.1 times more than Avocado
|
| Vitamin B3 | 1.3mg | 8% | 69% |
9.8 times less than Turkey meat
|
| Vitamin B5 | 0.37mg | 7% | 76% |
4.1 times less than Sunflower seeds
|
| Vitamin B6 | 0.12mg | 9% | 67% |
1.3 times less than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 56µg | 46% | 44% |
2.4 times less than Broccoli
|
| Folate | 70µg | 17% | 34% |
1.2 times less than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Saturated fat | 0.05g | 0% | 87% |
147.4 times less than Beef broiled
|
| Choline | 21mg | 4% | 78% | |
| Monounsaturated fat | 0g | N/A | 100% |
N/A
|
| Polyunsaturated fat | 0.07g | N/A | 90% |
943.5 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 91% |
11.3 times less than Chicken meat
|
| Threonine | 0.11mg | 0% | 91% |
8.6 times less than Beef broiled
|
| Isoleucine | 0.1mg | 0% | 92% |
12.2 times less than Salmon raw
|
| Leucine | 0.17mg | 0% | 92% |
19 times less than Tuna Bluefin
|
| Lysine | 0.14mg | 0% | 91% |
4.3 times less than Tofu
|
| Methionine | 0.04mg | 0% | 91% |
3.1 times less than Quinoa
|
| Phenylalanine | 0.1mg | 0% | 92% |
8.9 times less than Egg
|
| Valine | 0.15mg | 0% | 91% |
17.6 times less than Soybean raw
|
| Histidine | 0.07mg | 0% | 91% |
15.3 times less than Turkey meat
|
| Fructose | 1.3g | 2% | 86% |
5.9 times less than Apple
|
| Caffeine | 0mg | 0% | 100% | |
| 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 27
% Daily Value*
0.25%
Total Fat
0.16g
0.24%
Saturated Fat 0.05g
0
Trans Fat
0g
0
Cholesterol 0mg
0.12%
Sodium 2.7mg
1.7%
Total Carbohydrate
5.2g
11%
Dietary Fiber
2.8g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2.9g
Vitamin D
0mcg
0
Calcium
32mg
3.2%
Iron
2.9mg
36%
Potassium
271mg
8%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.