Food · Vegetables and Vegetable Products

Asparagus nutrition facts

A typical portion of asparagus (1 cup; 134 g, raw (SR Legacy)) has 25 calories and 3g of protein (USDA FoodData Central). USDA lists 23 descriptions of it: per 100 g they range from 15 calories (canned, regular pack, solids and liquids) to 49 (fresh, cooked with oil).

Nutrition Facts

Serving size1 cup (134g)

AmountPortion

Amount per serving

Calories25

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 5g2%

Dietary Fiber 3g10%

Total Sugars 3g

Includes Added Sugars not declared

Protein 3g6%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 2.9mg16%

Potassium 270mg6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Asparagus, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 2.2g; more than 25% of 8,218 USDA reference foods
Calories per 100 g: 20; more than 3% of reference foods
Sodium per 100 g: 2mg; more than 6% of reference foods

1 cup weighs 134 g in USDA's record for Asparagus, raw (FDC 168389); across 18 records of asparagus USDA weighs it at 134 to 245 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 61% carbohydrate, 4% fat and 35% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin K56 µg in 1 cup (134 g), 46% of the Daily Value
Copper0.3 mg in 1 cup (134 g), 28% of the Daily Value
Folate70 µg DFE in 1 cup (134 g), 17% of the Daily Value
Thiamin0.2 mg in 1 cup (134 g), 16% of the Daily Value
Riboflavin0.2 mg in 1 cup (134 g), 15% of the Daily Value
Vitamin E1.5 mg in 1 cup (134 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 168389), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of asparagus USDA describes

Fresh, cooked with oil has the most calories per 100 g (49); the fewest: Regular pack, solids and liquids (15)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 23 USDA descriptions of asparagus, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Asparagus, raw (SR Legacy)Same values: Asparagus, raw	20	2.2 g	0.1 g	2 mg
Asparagus, frozen, unprepared	24	3.2 g	0.2 g	8 mg
Asparagus, frozen, cooked, boiled, drained, with salt	18	3 g	0.4 g	240 mg
Asparagus, frozen, cooked, boiled, drained, without salt	18	3 g	0.4 g	3 mg
Asparagus, frozen, cooked, no added fat	18	2.9 g	0.4 g	119 mg
Asparagus, frozen, cooked with butter or margarine	37	2.9 g	2.6 g	132 mg
Asparagus, frozen, cooked, fat added, NS as to fat type	40	2.9 g	3 g	124 mg
Asparagus, frozen, cooked with oil	44	2.9 g	3.3 g	115 mg
Asparagus, cooked, boiled, drained	22	2.4 g	0.2 g	14 mg
Asparagus, cooked, boiled, drained, with salt	22	2.4 g	0.2 g	240 mg
Asparagus, fresh, cooked, no added fat	21	2.4 g	0.1 g	127 mg
Asparagus, fresh, cooked with butter or margarine	42	2.3 g	2.5 g	141 mg
Asparagus, NS as to form, cookedSame values: Asparagus, fresh, cooked, fat added, NS as to fat type	45	2.3 g	2.9 g	132 mg
Asparagus, fresh, cooked with oil	49	2.3 g	3.3 g	123 mg
Asparagus, canned, drained solidsSame values: Asparagus, canned, cooked, no added fat	19	2.1 g	0.7 g	287 mg
Asparagus, canned, cooked, fat added, NS as to fat type	41	2.1 g	3.2 g	287 mg
Asparagus, canned, cooked with butter or margarine	38	2.1 g	2.8 g	296 mg
Asparagus, canned, cooked with oil	45	2.1 g	3.5 g	279 mg
Asparagus, canned, regular pack, solids and liquids	15	1.8 g	0.2 g	284 mg
Asparagus, canned, no salt added, solids and liquids	15	1.8 g	0.2 g	26 mg

Every nutrient in this record (109)

The portion is 1 cup (134 g); % DV is for that portion.

Energy, macronutrients and sugars (20)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.95 g	2.20 g	6%
Total lipid (fat)	0.16 g	0.12 g	0%
Carbohydrate, by difference	5.20 g	3.88 g	2%
Ash	0.78 g	0.58 g
Energy	26.8 kcal	20.0 kcal
Sucrose	0.31 g	0.23 g
Glucose	0.87 g	0.65 g
Fructose	1.34 g	1.00 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	125 g	93.2 g
Total Sugars	2.52 g	1.88 g
Galactose	0 g	0 g
Fiber, total dietary	2.81 g	2.10 g	10%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.054 g	0.040 g	0%
Fatty acids, total monounsaturated	0 g	0 g
Fatty acids, total polyunsaturated	0.067 g	0.050 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	32.2 mg	24.0 mg	2%
Iron, Fe	2.87 mg	2.14 mg	16%
Magnesium, Mg	18.8 mg	14.0 mg	4%
Phosphorus, P	69.7 mg	52.0 mg	6%
Potassium, K	271 mg	202 mg	6%
Sodium, Na	2.68 mg	2.00 mg	0%
Zinc, Zn	0.72 mg	0.54 mg	7%
Copper, Cu	0.25 mg	0.19 mg	28%
Manganese, Mn	0.21 mg	0.16 mg	9%
Selenium, Se	3.08 µg	2.30 µg	6%

Vitamins (29)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	50.9 µg	38.0 µg	6%
Carotene, beta	602 µg	449 µg
Carotene, alpha	12.1 µg	9.00 µg
Vitamin E (alpha-tocopherol)	1.51 mg	1.13 mg	10%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	951 µg	710 µg
Tocopherol, beta	0 mg	0 mg
Tocopherol, gamma	0.12 mg	0.090 mg
Tocopherol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	7.50 mg	5.60 mg	8%
Thiamin	0.19 mg	0.14 mg	16%
Riboflavin	0.19 mg	0.14 mg	15%
Niacin	1.31 mg	0.98 mg	8%
Pantothenic acid	0.37 mg	0.27 mg
Vitamin B-6	0.12 mg	0.091 mg	7%
Folate, total	69.7 µg	52.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	21.4 mg	16.0 mg	4%
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	55.7 µg	41.6 µg	46%
Folic acid	0 µg	0 µg
Folate, food	69.7 µg	52.0 µg
Folate, DFE	69.7 µg	52.0 µg	17%
Betaine	0.80 mg	0.60 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.036 g	0.027 g
Threonine	0.11 g	0.084 g
Isoleucine	0.10 g	0.075 g
Leucine	0.17 g	0.13 g
Lysine	0.14 g	0.10 g
Methionine	0.042 g	0.031 g
Cystine	0.042 g	0.031 g
Phenylalanine	0.10 g	0.075 g
Tyrosine	0.070 g	0.052 g
Valine	0.15 g	0.12 g
Arginine	0.12 g	0.091 g
Histidine	0.066 g	0.049 g
Alanine	0.15 g	0.12 g
Aspartic acid	0.68 g	0.51 g
Glutamic acid	0.31 g	0.23 g
Glycine	0.12 g	0.093 g
Proline	0.095 g	0.071 g
Serine	0.14 g	0.11 g

Fatty acids (30)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.054 g	0.040 g
SFA 18:0	0 g	0 g
SFA 20:0	0 g	0 g
MUFA 18:1	0 g	0 g
PUFA 18:2	0.054 g	0.040 g
PUFA 18:3	0.013 g	0.010 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
SFA 22:0	0 g	0 g
MUFA 14:1	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Phytosterols	32.2 mg	24.0 mg
SFA 15:0	0 g	0 g
SFA 17:0	0 g	0 g
SFA 24:0	0 g	0 g
PUFA 20:2 n-6 c,c	0 g	0 g
MUFA 17:1	0 g	0 g
PUFA 20:3	0 g	0 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 168389: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in asparagus?

25 in 1 cup (134 g) of raw (SR Legacy); 15 to 49 per 100 g across USDA's descriptions.

How much protein is in asparagus?

3g in 1 cup; 2.2 g per 100 g.

How much sodium is in asparagus?

0mg in 1 cup; 2 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov