Calories in Asparagus: Nutrition Facts by Serving Size
One cup of raw asparagus has about 27 calories with 3g of protein. See the full nutrition breakdown by serving size with expert FAQ.
Asparagus is a nutrient-dense spring vegetable prized for its delicate flavor and impressive nutritional profile. It is one of the best plant sources of folate and also delivers meaningful amounts of protein, vitamin K, and vitamin A. Here is a full breakdown of asparagus nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Protein | Fiber | Folate |
|---|---|---|---|---|---|---|
| 1 spear (medium) | ~16 g | 3 kcal | 0.6 g | 0.4 g | 0.3 g | 6% DV |
| 4 spears | ~60 g | 12 kcal | 2.2 g | 1.3 g | 1.2 g | 22% DV |
| 1 cup raw (cut) | ~134 g | 27 kcal | 5.2 g | 3 g | 2.8 g | 70% DV |
| 1 cup cooked | ~180 g | 40 kcal | 7.4 g | 4.3 g | 3.6 g | 67% DV |
| 100 g | 100 g | 20 kcal | 3.9 g | 2.2 g | 2.1 g | 52% DV |
Asparagus is also rich in vitamins A, C, and E, as well as chromium, a trace mineral that helps regulate blood sugar. It is a natural diuretic, which can help reduce water retention.
Frequently Asked Questions (FAQ)
How many calories are in a cup of asparagus?
One cup of raw cut asparagus (about 134 grams) contains approximately 27 calories. This makes asparagus one of the lowest-calorie vegetables available. That same cup provides 3 grams of protein, 5.2 grams of carbohydrates, 2.8 grams of fiber, and an impressive 70% of your daily folate needs.
Is asparagus high in protein for a vegetable?
Yes, asparagus is one of the higher-protein vegetables. One cup of raw asparagus provides about 3 grams of protein, and one cup cooked offers about 4.3 grams. While this does not replace animal or legume protein sources, it is notably higher than most other vegetables and makes asparagus a valuable component of a balanced meal.
Is asparagus good for weight loss?
Asparagus is excellent for weight loss due to its very low calorie density — only 20 calories per 100 grams. Its combination of fiber and protein promotes satiety, helping you feel full without consuming many calories. Additionally, asparagus has a natural diuretic effect that can help reduce temporary water weight.
Why is asparagus so high in folate?
Asparagus is one of the richest vegetable sources of folate (vitamin B9), providing about 70% of the daily value per cup. Folate is essential for DNA synthesis, cell division, and red blood cell formation. It is especially important during pregnancy for preventing neural tube defects. Just four spears deliver over 20% of your daily folate needs.
Should you eat asparagus raw or cooked?
Both raw and cooked asparagus are nutritious. Raw asparagus retains all of its vitamin C and folate, while lightly cooking it can make some antioxidants and nutrients more bioavailable. Steaming or roasting for a short time is ideal — avoid boiling, which can cause water-soluble vitamins like folate and vitamin C to leach into the cooking water.
How many calories are in a cup of asparagus?
Is asparagus high in protein for a vegetable?
Is asparagus good for weight loss?
Why is asparagus so high in folate?
Should you eat asparagus raw or cooked?
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