Asparagus raw: calories & nutrition facts
100 g of asparagus raw contain 28 kcal (119 kJ), 2 g protein, 4 g carbohydrates (of which 3.8 g sugar), 0.16 g fat and 1.4 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 28 kcal
- Protein
- 2 g
- Carbs
- 4 g
- Fat
- 0.16 g
- Fiber
- 1.4 g
- Sugar
- 3.8 g
- Salt
- < 0.01 g
Nutrition for your portion
- Calories
- 28 kcal
- Protein
- 2 g
- Carbs
- 4 g
- Sugar
- 3.8 g
- Fat
- 0.16 g
- Fiber
- 1.4 g
for 100 g
Energy split
- Protein31 %
- Carbs63 %
- Fat6 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 28 kcal / 119 kJ | |
| MACRONUTRIENTS | ||
| Protein | 2 g | |
| Fat | 0.16 g | |
| Saturated fatty acids | 0.03 g | |
| Monounsaturated fatty acids | < 0.01 g | |
| Polyunsaturated fatty acids | 0.07 g | |
| Omega-3 fatty acids | 0.03 g | |
| Omega-6 fatty acids | 0.05 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 4 g | |
| Sugar | 3.8 g | |
| Starch | 0.09 g | |
| Lactose | 0 g | |
| Fiber | 1.4 g | |
| Alcohol | 0 g | |
| Water | 93.6 g | |
| Salt | < 0.01 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 0 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 1.1 mg | 9 % |
| Vitamin K | 104 µg | 139 % |
| Vitamin B1 (thiamine) | 0.11 mg | 10 % |
| Vitamin B2 (riboflavin) | 0.11 mg | 8 % |
| Niacin | 1.4 mg | 9 % |
| Pantothenic acid | 0.62 mg | 10 % |
| Vitamin B6 | 54 µg | 4 % |
| Biotin | 2 µg | 4 % |
| Folate | 121 µg | 61 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 19.9 mg | 25 % |
| MINERALS | ||
| Sodium | 2.1 mg | |
| Potassium | 242 mg | 12 % |
| Calcium | 20 mg | 2 % |
| Magnesium | 10.9 mg | 3 % |
| Phosphorus | 44.2 mg | 6 % |
| Iron | 0.4 mg | 3 % |
| Zinc | 0.41 mg | 4 % |
| Iodine | 7 µg | 5 % |
| Copper | 77 µg | 8 % |
| Manganese | 100 µg | 5 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Asparagus baked · 33 kcal
- Asparagus fried without fat (pan) · 53 kcal
- Asparagus steamed · 30 kcal
- Asparagus stewed · 33 kcal
- Asparagus boiled · 16 kcal
- Asparagus canned, drained · 18 kcal
- Asparagus deep-frozen · 32 kcal
- Asparagus deep-frozen, baked · 37 kcal
- Asparagus deep-frozen, fried without fat (pan) · 59 kcal
- Asparagus deep-frozen, steamed · 34 kcal
- Asparagus deep-frozen, stewed · 36 kcal
- Asparagus deep-frozen, boiled · 34 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G450100 · Data: BLS 4.0 (2025)