A tender, low-calorie spear vegetable loaded with vitamin K. Whether your goal is keto, weight loss, or bodybuilding, here is the full 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.
20Calories per 100g
2.2gProtein
3.9gCarbs
0.1gFat
Calories in any amount of Asparagus
Weigh your portion and type it in. Values scale from the 100g figures above.
27 kcal ·
2.9g protein ·
5.2g carbs ·
0.1g fat
Asparagus calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
6 kcal
0.6g
1.1g
0g
50 g
10 kcal
1.1g
2g
0.1g
100 g
20 kcal
2.2g
3.9g
0.1g
1 serving: 1 cup (134 g)
27 kcal
2.9g
5.2g
0.1g
150 g
30 kcal
3.3g
5.9g
0.2g
200 g
40 kcal
4.4g
7.8g
0.2g
250 g
50 kcal
5.5g
9.8g
0.3g
300 g
60 kcal
6.6g
11.7g
0.3g
500 g
100 kcal
11g
19.5g
0.5g
1 lb
91 kcal
10g
17.7g
0.5g
Asparagus Micronutrients (100g)
Dietary Fiber2.1 g
Total Sugars1.9 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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