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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Asparagus

A tender, low-calorie spear vegetable loaded with vitamin K. Whether your goal is keto, weight loss, or bodybuilding, here is the exact nutritional breakdown you need to hit your macronutrient goals.

💡 Serving Size Guide

A standard serving of 1 cup weighs approximately 134g.
That means one serving contains 27 calories, 2.9g of protein, and 5.2g of carbs.

20 Calories per 100g
2.2g Protein
3.9g Carbs
0.1g Fat

Asparagus Micronutrients (100g)

  • Dietary Fiber 2.1 g
  • Total Sugars 1.9 g
  • Net Carbs (Total Carbs - Fiber) 1.8 g

Frequently Asked Questions

Is Asparagus good for weight loss?

With 20 calories per 100g, Asparagus can absolutely be part of a healthy diet. Because it contains 2.1g of dietary fiber and 2.2g of protein, it helps regulate satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).

Can I eat Asparagus on a Keto Diet?

The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Asparagus has 1.8g of net carbs (3.9g total minus 2.1g fiber). This makes it highly compatible with low-carb and keto diets.

Does Asparagus have high protein?

Providing 2.2g of protein per 100g, Asparagus is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.

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