Asparagus (raw) nutrition facts
Asparagus officinalis
100 grams of asparagus, raw contain 20 calories, 2.2 g of protein, 3.9 g of carbohydrates and 0.1 g of fat. It is an excellent source of vitamin K (35% DV) and copper (21% DV). Most of its calories (61%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K35%
- Copper21%
- Folate13%
- Thiamin (B1)12%
- Iron12%
- Riboflavin (B2)11%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 38 µg | 4% |
| Vitamin C | 5.6 mg | 6% |
| Vitamin E | 1.13 mg | 8% |
| Vitamin K | 41.6 µg | 35% |
| Thiamin (B1) | 0.14 mg | 12% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Niacin (B3) | 0.98 mg | 6% |
| Pantothenic acid (B5) | 0.27 mg | 5% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 52 µg | 13% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 2.14 mg | 12% |
| Potassium | 202 mg | 4% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 52 mg | 4% |
| Zinc | 0.54 mg | 5% |
| Copper | 0.19 mg | 21% |
| Manganese | 0.16 mg | 7% |
| Selenium | 2.3 µg | 4% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0 g | - |
| Polyunsaturated fat | 0.05 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 93.2 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Asparagus (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 20 | 63.7 | -69% |
| Protein | 2.2 g | 2.82 g | -22% |
| Total carbohydrate | 3.88 g | 12.5 g | -69% |
| Total fat | 0.12 g | 1.01 g | -88% |
| Dietary fiber | 2.1 g | 3 g | -30% |
| Total sugars | 1.88 g | 3.34 g | -44% |
| Sodium | 2 mg | 157 mg | -99% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168389. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.