Nutrition facts · Vegetables
Calories in Asparagus
Raw asparagus has 20 calories per 100 g, and 1 medium spear (16 g) has about 3 calories. Most of its calories come from carbohydrates (3.9 g per 100 g, about half of it fiber), with protein close behind at 2.2 g and almost no fat.
Calories come from: Carbs 62% · Fat 4% · Protein 34%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 20 kcal | 2.2 g | 3.9 g | 0.1 g |
| 1 medium spear | 16 g | 3 kcal | 0.4 g | 0.6 g | 0 g |
| 1 large spear | 20 g | 4 kcal | 0.4 g | 0.8 g | 0 g |
| 1 cup, chopped | 134 g | 27 kcal | 2.9 g | 5.2 g | 0.2 g |
Full nutrition (Per 100 g)
| Calories | 20 kcal |
|---|---|
| Protein | 2.2 g |
| Carbohydrates | 3.9 g |
| of which sugars | 1.9 g |
| Fiber | 2.1 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Sodium | 2 mg |
What changes the calories
- Roasting or sautéing in oil or butter adds the calories of the fat used, which can easily outweigh the asparagus itself.
- Cooking drives off water, so cooked asparagus weighs less than raw and has more calories per gram cooked.
- Trimming the woody ends before weighing changes how much of what you weigh you actually eat.
- Sauces and toppings like hollandaise, cheese or wrapped bacon add far more calories than the spears.
Tips for logging it accurately
- Weigh the spears raw after trimming and log them as raw asparagus for the most accurate count.
- Log any oil, butter, cheese or sauce as a separate entry, since that is where most of the calories in an asparagus side dish usually come from.
- Snap a photo of your plate in BerryFit to log the asparagus and its toppings together, then adjust the portion if needed.
Log Asparagus in seconds
Snap a photo of your meal or search for Asparagus in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one asparagus spear?
A medium raw spear (16 g) has about 3 calories, and a large spear (20 g) has about 4 calories.
How many calories are in a cup of asparagus?
One cup of chopped raw asparagus (134 g) has 27 calories, with 2.9 g protein, 5.2 g carbs and 0.2 g fat.
Is asparagus high in protein?
Asparagus has 2.2 g of protein per 100 g, which is modest in absolute terms but makes up a fair share of its calories because it is so low in calories overall.
Does roasted asparagus have more calories than raw?
The asparagus itself doesn't gain calories, but the oil or butter used for roasting adds its own calories. Roasting also removes water, so a gram of roasted asparagus has more calories than a gram of raw.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Asparagus, raw, FDC ID 168389); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
