🥦 Vegetablesveganvegetariangluten free
🥦 Calories in Asparagus
One of the best dietary sources of folate — essential for cell growth and pregnancy
Per 100g
20kcal
2.2g
Protein
3.9g
Carbs
0.1g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 6 asparagus spears (90g) |
|---|---|---|
| Calories | 20kcal | 18kcal |
| Protein | 2.2g | 2g |
| Total Carbs | 3.9g | 3.5g |
| — of which Sugar | 1.9g | 1.7g |
| Total Fat | 0.1g | 0.1g |
| Dietary Fibre | 2.1g | 1.9g |
| Sodium | 2mg | 2mg |
Macro Breakdown
Protein2.2g (8.8 kcal)
Carbohydrates3.9g (15.6 kcal)
Fat0.1g (0.9 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron2.1mg
15% of daily reference intake
Vitamin C5.6mg
7% of daily reference intake
Potassium202mg
6% of daily reference intake
✅ Key Nutrition Facts
- •High in folate — covers ~60% of daily needs per serving
- •Only 20 calories per 100g — extremely low calorie density
- •Contains inulin — feeds beneficial Lactobacillus gut bacteria
- •Natural diuretic — helps reduce water retention
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g raw | 100g | 20 kcal | 2.2g |
| 6 spears (90g) | 90g | 18 kcal | 2g |
| Half bundle (150g) | 150g | 30 kcal | 3.3g |
Frequently Asked Questions
How many calories in asparagus?+
Asparagus contains approximately 20 calories per 100g, making it one of the lowest calorie vegetables. Six asparagus spears (90g) provide just 18 calories with 2g protein and 1.9g fibre.
Is asparagus good for pregnancy?+
Asparagus is one of the best foods during pregnancy due to its high folate content. Folate is critical for preventing neural tube defects in early pregnancy. It is also a good source of iron and vitamin K. Always consult your midwife or doctor for personalised advice.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.