Asparagus — Nutrition & Calories
Asparagus per 100g: 20 cal · 2.2g protein · 3.9g carbs · 0.1g fat · 2.1g fiber. Rich in folate and prebiotic fiber, supports digestive health and liver function.
Asparagus contains 20 calories per 100g serving — 2.2g protein, 3.9g carbs, 0.1g fat, 2.1g fiber, 2mg sodium. Per 100g: 20 calories. Vegan. Keto-friendly. Gluten-free. Rich in folate and prebiotic fiber, supports digestive health and liver function.
Asparagus Macros (per 100g)
Asparagus Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 20 cal | 2.2g | 3.9g | 0.1g |
| 100g | 20 cal | 2.2g | 3.9g | 0.1g |
| 200g | 40 cal | 4.4g | 7.8g | 0.2g |
| 1 cup (~240g) | 48 cal | 5.3g | 9.4g | 0.2g |
| 1 oz (28g) | 6 cal | 0.6g | 1.1g | 0.0g |
Burn Off Asparagus (20 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 20 calories from Asparagus:
- Walking (3 mph)5 min
- Running (6 mph)2 min
- Cycling (moderate)2 min
- Swimming (moderate)3 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Asparagus?
Asparagus contains 20 calories per 100g serving. That's 20 calories per 100g, or 48 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Asparagus?
Asparagus has 2.2g of protein per 100g (2.2g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Asparagus keto-friendly?
Yes, Asparagus is keto-friendly. With 3.9g carbs and 0.1g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 1.8g.
Is Asparagus suitable for vegans?
Yes, Asparagus is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Asparagus?
Per 100g: 20 calories, 2.2g protein (44% cal), 3.9g carbs (78% cal), 0.1g fat (5% cal). Fiber: 2.1g. Sodium: 2mg.
How much Asparagus should I eat to lose weight?
For weight loss, Asparagus fits a calorie deficit if portioned. A typical 500 cal/day deficit means Asparagus can comprise up to 2500g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.