Food comparison · USDA values
Asparagus vs Asparagus (Cooked): Calories & Nutrition Compared
Quick answer
Per 100 g, Asparagus and Asparagus (Cooked) are close: 20 vs 22 kcal and 2.2 vs 2.4 g of protein.
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Asparagus | Asparagus (Cooked) | Difference |
|---|---|---|---|
| Calories | 20 kcal | 22 kcal | About the same |
| Protein per 100 kcal | 11 g | 10.9 g | About the same |
| Protein | 2.2 g | 2.4 g | About the same |
| Carbs | 3.9 g | 4.1 g | About the same |
| Fat | 0.1 g | 0.2 g | Both low in fat |
| Fiber | 2.1 g | 2 g | About the same |
| Sugars | 1.9 g | 1.3 g | About the same |
| Sodium | 2 mg | 14 mg | Asparagus (Cooked) +12 mg |
- Protein 35% · 2.2 g
- Carbs 61% · 3.9 g
- Fat 4% · 0.1 g
- Protein 34% · 2.4 g
- Carbs 59% · 4.1 g
- Fat 7% · 0.2 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Asparagus | 1 cup | 134 g | 27 kcal | 2.9 g | 5.2 g | 0.2 g |
| Asparagus (Cooked) | 4 spears | 60 g | 13 kcal | 1.4 g | 2.5 g | 0.1 g |
The difference, worked out
- Asparagus and Asparagus (Cooked) have about the same calories per 100 g: 20 vs 22 kcal.
- Asparagus and Asparagus (Cooked) have about the same protein per 100 g: 2.2 vs 2.4 g.
- Asparagus and Asparagus (Cooked) have about the same carbs per 100 g: 3.9 vs 4.1 g.
- Asparagus and Asparagus (Cooked) are both low in fat per 100 g: 0.1 vs 0.2 g.
- Asparagus and Asparagus (Cooked) have about the same fiber per 100 g: 2.1 vs 2 g.
- Asparagus and Asparagus (Cooked) give about the same protein for the same calories: 11 vs 10.9 g per 100 kcal.
- Asparagus has more calories per portion than Asparagus (Cooked): 27 vs 13 kcal, a difference of 14 kcal (the two portions weigh different amounts).
- Asparagus has more protein per portion than Asparagus (Cooked): 2.9 vs 1.4 g, a difference of 1.5 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Raw and cooked asparagus are nearly the same per 100 g, so for a quick log the choice hardly matters. The per-portion table differs because the two portions are different sizes.
Raw and cooked values describe different things. Cooking changes how much water a food holds, so the same weight of cooked food carries a different amount of calories and protein than the same weight of raw. Log a food in the state you weighed it.
Full amount tables, portions and every nutrient: see Asparagus and Asparagus (Cooked).
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Asparagus (FDC 168389) and Asparagus (Cooked) (FDC 168390). How we calculate.