Calories and Protein in Asparagus
Nutrition data for asparagus, raw.
Quick answer: 1 cup (134 g) of asparagus has about 27 calories, 2.9 g of protein, 0.2 g of fat and 5.2 g of carbohydrate. Per 100 g it has 20 calories and 2.2 g of protein. These figures are for asparagus that is raw.
- 27calories
- 2.9 gprotein
- 0.2 gfat
- 5.2 gcarbs
per 1 cup (134 g)
Serving sizes for asparagus
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 20 | 2.2 g | 0.1 g | 3.9 g |
| 1 medium spear | 16 g (0.6 oz) | 3 | 0.4 g | 0 g | 0.6 g |
| 1 cup | 134 g (4.7 oz) | 27 | 2.9 g | 0.2 g | 5.2 g |
USDA lists a cup of raw asparagus at about 134 g and a medium spear at about 16 g, so five or six spears is a cup.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup (134 g) | % Daily Value* |
|---|---|---|---|
| Calories | 20 | 27 | |
| Total fat | 0.1 g | 0.2 g | 0% |
| Saturated fat | 0 g | 0.1 g | 0% |
| Sodium | 2 mg | 3 mg | 0% |
| Total carbohydrate | 3.9 g | 5.2 g | 2% |
| Dietary fiber | 2.1 g | 2.8 g | 10% |
| Total sugars | 1.9 g | 2.5 g | |
| Protein | 2.2 g | 2.9 g | 6% |
| Potassium | 202 mg | 271 mg | 6% |
| Calcium | 24 mg | 32 mg | 2% |
| Iron | 2.1 mg | 2.9 mg | 16% |
| Magnesium | 14 mg | 19 mg | 4% |
| Vitamin C | 5.6 mg | 7.5 mg | 8% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 1 cup (134 g). Source: USDA FoodData Central, record 168389 (Asparagus, raw).
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About asparagus nutrition
Asparagus is very low in calories, with a little protein and fiber. These figures are for raw asparagus.
- Iron: 2.9 mg in 1 cup, about 16 percent of the Daily Value.
- Fiber: 2.8 g in 1 cup, about 10 percent of the Daily Value.
How preparation changes the numbers
- Roasting with oil, cheese or butter, as in lemon parmesan asparagus, adds calories that are not in these raw figures.
- Trimming the woody ends removes weight, so the trimmed weight you eat is less than the bunch weight you buy.
How asparagus compares
Per 100 g, asparagus ranks #17 of 30 foods on this site for protein and #1 for fewest calories.
Protein per 100 g
Calories per 100 g
Recipes with asparagus
Questions about asparagus
27 calories in 1 cup (134 g) of asparagus, or 20 calories per 100 g. These figures are for asparagus that is raw.
2.9 g of protein in 1 cup (134 g) of asparagus, or 2.2 g per 100 g. Protein makes up about 44 percent of its calories.
About 27 calories in a cup (134 g) of raw asparagus.
About 3 calories in a medium spear (16 g).
2.2 g per 100 g, or about 2.9 g in a cup.
Related guides
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More in vegetables and pantry staples
Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 168389: Asparagus, raw, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
