Home › Food Dex › Asparagus (raw)
Asparagus (raw) — Nutrition Facts
USDA FoodData Central · Decent protein density11 g protein per 100 kcal
Protein 35% · 2.2 g
Carbs 61% · 3.9 g
Fat 4% · 0.1 g
Diet compliance
| Diet | Why |
|---|
| ✓ Keto | 1.8 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Asparagus (raw) · per 100 g
Calories20
Total Fat 0.1 g0% DV
Saturated Fat 0 g0% DV
Cholesterol 0 mg0% DV
Sodium 2 mg0% DV
Total Carbs 3.9 g1% DV
Fiber 2.1 g8% DV
Sugars 1.9 g
Protein 2.2 g4% DV
Vitamin D 0 µg · Calcium 24 mg · Iron 2.1 mg · Potassium 202 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 20 |
| 1 cup | 134 g | 26.8 |
| 1 spear, small (5" long or less) | 12 g | 2.4 |
| 1 spear, medium (5-1/4" to 7" long) | 16 g | 3.2 |
| 1 spear, large (7-1/4" to 8-1/2") | 20 g | 4 |
| 1 spear, extra large (8-3/4" to 10" long) | 24 g | 4.8 |
| 1 spear tip (2" long or less) | 4 g | 0.7 |
Protein per calorie
Asparagus (raw) delivers 11 g of protein per 100 calories — see where it ranks →
Saves to this browser — see My Dex
FAQ
How many calories are in Asparagus (raw)?
Asparagus (raw) has 20 calories per 100 grams, which is about 26.8 calories per 1 cup.
How much protein is in Asparagus (raw)?
Asparagus (raw) has 2.2 g of protein per 100 grams — 11 g of protein per 100 calories.
Is Asparagus (raw) keto-friendly?
Asparagus (raw) has 1.8 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Asparagus (raw) vegan?
Asparagus (raw) is vegan — it contains no animal-derived ingredients.
Related in Vegetables
Okra (cooked, boiled, drained, with salt)Peppers (sweet, green, frozen, chopped, boiled, drained, without salt)Beans (pinto, mature seeds, sprouted, cooked, boiled, drained, with salt)Pumpkin (canned, with salt)Squash (summer, zucchini, italian style, canned)Corn (sweet, yellow, cooked, boiled, drained, with salt)Tomato sauce (canned, no salt added)Succotash ((corn and limas), frozen, cooked, boiled, drained, without salt)Corn (sweet, yellow, canned, drained solids, rinsed with tap water)Peppers (sweet, red, cooked, boiled, drained, without salt)Seaweed (agar, raw)Pimento (canned)