Asparagus Nutrition Facts
A 100 g serving of asparagus contains 20 kcal, 2.2g protein (lime), 0.1g fat (pink) and 3.9g carbohydrate (blue). It has modest fiber and 1.9g sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 20 | 2.2 g | 0.1 g | 3.9 g | Reference entry |
| Drained | 22 | 2.4 g | 0.2 g | 4.1 g | Cooked, boiled, drained |
| With salt | 22 | 2.4 g | 0.2 g | 4.1 g | Cooked, boiled, drained, with salt |
Understanding Asparagus Nutrition
Asparagus is a low-calorie vegetable that delivers fiber, vitamins and minerals for very few calories. At 20 kcal per 100 g serving, it provides 2.2g of protein, 3.9g of carbohydrate and 0.1g of fat. Asparagus is particularly rich in iron, delivering 2.2mg — 12% of the daily value — in a single serving. It has modest fiber and 1.9g sugar.
For athletes and anyone tracking macros, asparagus is an efficient source of protein, delivering 11.0g of protein per 100 kcal. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of asparagus?
A 100 g serving of asparagus has 20 kcal, 2.2g protein, 0.1g fat and 3.9g carbohydrate.
How much protein is in asparagus?
2.2g per 100 g serving.
Is asparagus high in sugar or fiber?
It has modest fiber and 1.9g sugar — 2.1g fiber and 1.9g sugar per 100 g serving.
Which nutrients is asparagus richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is asparagus good for tracking macros?
For athletes and anyone tracking macros, asparagus is an efficient source of protein, delivering 11.0g of protein per 100 kcal.
Does cooking asparagus change its nutrients?
Cooked asparagus runs about the same in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the asparagus in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Asparagus, raw (FDC ID 168389), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.