Asparagus — Calories and Macros
Steamed spears. High folate.
per 1 cup cooked (180g)
2% of a 2,000 cal day
Protein
4.3g
Carbs
7.4g
Fat
0.4g
Fiber
3.6g
Sugar
2.5g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
22
Protein
2.4g
Carbs
4.1g
Fat
0.2g
Fiber
2g
Sugar
1.4g
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Common questions
How many calories are in asparagus?
1 cup cooked (180g) of asparagus has 40 calories, with 4.3g protein, 7.4g carbs, and 0.4g fat.
How much protein is in asparagus?
Asparagus has 4.3g of protein per 1 cup cooked (180g). That is about 11g per 100 calories, a solid amount of protein for its calories.
Is asparagus good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Asparagus is relatively light for its portion, so it fits comfortably within most calorie targets.
Is asparagus healthy?
Healthy depends on the rest of your day, not one food. It brings fiber. In a balanced diet at your calorie target, asparagus is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.