Asparagus, raw Nutritional values ​​& calories (2023)

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Nutritional label for asparagus, raw

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nutrition target card Asparagus, raw Nutritional values ​​& calories (3)

Asparagus, raw Nutritional values ​​& calories (4)

NUTRITIONAL TARGET MAP™With the Nutritional Target Map™, you can see at a glance how foods fit with your nutrition and weight management goals. The closer a food is to the right edge of the map, the more essential nutrients it contains per calorie. For a more nutritious diet, choose foods that fall in the right half of the map.

(Video) Interesting Health Benefits of Asparagus – Dr. Berg

The closer a food is to the top of the map, the more likely it is to fill you up with fewer calories. If you want to limit your calorie intake without feeling hungry, choose foods from the top half of the menu.

Foods that are near the bottom are higher in calories. If you want to increase your calorie intake without becoming overly full, choose foods from the bottom half of the menu.
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Nutritional Target Map for asparagus, raw

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4.55.0fill factorND rating

nutritional dataAsparagus, raw Nutritional values ​​& calories (5)

weight loss:
Optimal health:
weight gain:

The good: This food is low in saturated fat and very low in cholesterol and sodium. It is also a good source of pantothenic acid, calcium, magnesium, zinc and selenium and a very good source of fiber, protein, vitamin A, vitamin C, vitamin E (alpha-tocopherol), vitamin K, thiamine, riboflavin, niacin, vitamin B6, folate, iron, phosphorus, potassium, copper and manganese.

The bad: A large portion of the calories in this food comes from sugar.

Calorie Ratio Pyramid Asparagus, raw Nutritional values ​​& calories (6)

Asparagus, raw Nutritional values ​​& calories (7)

CALORIC RATIO PYRAMID™This graph shows you what percentage of a food's calories come from carbohydrates, fats, proteins and alcohol. If you're trying to achieve a specific calorie distribution, such as For example, whether the Zone™ Diet's 40/30/30 distribution or the more traditional 60/30/10 distribution, the Calorie Ratio Pyramid™ shows you how recipes, meal plans, or individual foods align with those goals.

For example, low-fat foods cluster at the bottom of the pyramid, ranging from high-carb foods (on the left edge) to high-protein foods (on the right edge). Low-carb foods cluster at the right edge of the pyramid, high-fat foods at the top, and high-protein foods at the bottom. Foods that have roughly the same number of calories from fats, calories, and protein are closer to the center of the pyramid.
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Calorie ratio pyramid for asparagus, raw

(Video) Health Benefits Of Eating Asparagus - Asparagus Nutrition, Nutrients, Calories, Data, Facts

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68% 5% 27%
carbohydrates Slices protein

Asparagus, raw Nutritional values ​​& calories (8)

Asparagus, raw Nutritional values ​​& calories (9)

ESTIMATED GLYCEMIC LOAD™Glycemic load is a way of expressing the effect of a food or meal on blood sugar levels. Nutrition Data's patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database, as well as custom foods, meals, and recipes in your pantry.

How to interpret the values: Experts vary in their recommendations for what your total glycemic load should be each day. A typical target for estimated total glycemic load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to lower your goal a little. If you are not overweight and are physically active, a slightly higher dose is acceptable.
Read more about eGL


Nutrient balance indicator for asparagus, raw

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Completeness Score

Asparagus, raw Nutritional values ​​& calories (11)

Asparagus, raw Nutritional values ​​& calories (12)

NUTRIENT BALANCE INDICATOR™This symbol provides a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. The spoke for fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.

A completeness score between 0 and 100 is a relative indication of how complete the food is for those nutrients. Although few (if any) individual foods provide all of the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you create meals that are nutritionally balanced and complete.
Read more about the nutrient balance indicator

(Video) 12 Major Benefits of Asparagus | Health And Nutrition


Protein quality for asparagus, raw

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Amino Acid Score

Asparagus, raw Nutritional values ​​& calories (13)

Asparagus, raw Nutritional values ​​& calories (14)

PROTEIN QUALITYProtein quality depends on having all the essential amino acids in the right ratio. If one or more amino acids are not present in sufficient amounts, the protein in your diet is considered incomplete.

Each spoke on the protein quality chart represents one of the nine essential amino acids, and the chart shows how close the protein in your diet is to the optimal balance of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.

An amino acid score of 100 or higher indicates a complete or high-quality protein. If the amino acid score is less than 100, a link to supplemental protein sources is provided. By combining complementary proteins, you may be able to improve the overall quality of the protein you consume.
Read more about protein quality

Adding other foods with complementary amino acid profiles to this food can provide a more complete source of protein and improve the quality of some types of restrictive diets.
Find foods with a complementary profile


Amounts per

calorie information

Amounts per selected portion

% DV


From carbohydrates

From fat

From protein

From alcohol


Amounts per selected portion

% DV

Total carbohydrates










Asparagus, raw Nutritional values ​​& calories (15)

fats & fatty acids

Amounts per selected portion

% DV

Total fat

Saturated Fatty Acids
















Monounsaturated fatty acids



16:1 undifferentiated

16:1 c

16:1 z


18:1 undifferentiated

18:1 c

18:1 t


22:1 undifferentiated

22:1 c

22:1 z

24:1 c

Polyunsaturated fat

16:2 undifferentiated

18:2 undifferentiated

18:2 n-6c,c

18:2 c,t

18:2 t,c

18:2 t,t

18:2 i

18:2 t not further defined


18:3 n-3, c,c,c

18:3 n-6, c,c,c

18:4 undifferentiated

20:2 n-6c,c

20:3 undifferentiated

20:3 n-3

20:3 n-6

20:4 undifferentiated

20:4 n-3

20:4 n-6

20:5 n-3


22:5 n-3

22:6 n-3

Total Trans Fats

Total transmonoenic fatty acids

Total transpolyenic fatty acids

Total omega-3 fatty acids

Total omega-6 fatty acids

Learn more about these fatty acids and their corresponding names

Asparagus, raw Nutritional values ​​& calories (16)

Protein & Amino Acids

Amounts per selected portion

% DV















aspartic acid

glutamic acid





Asparagus, raw Nutritional values ​​& calories (17)


Amounts per selected portion

% DV

Vitamin A


Retinol Activity Equivalent






Vitamin C


Vitamin E (Alpha-Tocopherol)




Vitamin K




Vitamin B6


food folate

folic acid

Dietary Folate Equivalents

Vitamin B12

pantothenic acid



Asparagus, raw Nutritional values ​​& calories (18)


Amounts per selected portion

% DV













Amounts per selected portion

% DV






Asparagus, raw Nutritional values ​​& calories (19)


Amounts per selected portion

% DV






Footnotes for asparagus, raw

Source: The nutrient data for this listing was provided by USDA SR-21. Every "~" indicates a missing or incomplete value.

Percent Daily Values ​​(%DV) are for adults or children 4 years and older and are based on a 2,000 calorie reference diet. Your daily values ​​may be higher or lower depending on your individual needs.

Nutrition Data's Opinion, Completeness Score, Fullness Factor, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions are editorial opinions of, are provided "as is" and are not intended to replace the advice of a nutritionist or healthcare worker. Nutrition Data opinions and ratings are based on weighted averages of the nutrient densities of the nutrients for which the FDA has established daily values ​​and do not consider other nutrients that may be important to your health or consider your individual needs. As a result, Nutrition Data's higher rated foods may not necessarily be healthier for you than lower rated foods. All foods, regardless of their rating, have the potential to play an important role in your diet.

The amino acid score was not corrected for digestibility, which could reduce its value.

(Video) ASPARAGUS NUTRITION FACTS & Info - Nutritional Information For Asparagus, Its Values And Benefits

Asparagus, raw Nutritional values ​​& calories (20)

NUTRITIONAL DATA OPINIONNutrition Data assigns foods in each of three categories from 0 to 5 stars based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Foods that are both nutritious and filling are considered better choices for weight loss. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Foods that contain more essential nutrients per calorie are considered better choices for optimal health.

Nutritional data also indicates whether a food is particularly high or low in various nutrients according to the FDA's nutritional recommendations.
Read more about Nutrition Data's opinion

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What is the nutrition data of raw asparagus? ›

Asparagus, raw contains 27 calories per 134 g serving. This serving contains 0.2 g of fat, 3 g of protein and 5.2 g of carbohydrate. The latter is 2.5 g sugar and 2.8 g of dietary fiber, the rest is complex carbohydrate. Asparagus, raw contains 0.1 g of saturated fat and 0 mg of cholesterol per serving.

How many calories are in 1 cup of fresh asparagus? ›

Asparagus, raw (1 cup) contains 5.2g total carbs, 2.3g net carbs, 0.2g fat, 2.9g protein, and 27 calories.

How many calories are in 6 large asparagus spears? ›

There are 24 calories in 6 spears of large Asparagus.

What is a serving of raw asparagus? ›

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

Is it better to eat asparagus raw or cooked? ›

While many people believe that you need to cook asparagus before eating it, that's not the case. In fact, it can be a nutritious addition to your diet without cooking it at all. That said, cooking asparagus softens its otherwise tough plant fibers, making the vegetable easier to chew and digest ( 1 ).

Should asparagus be eaten raw or cooked? ›

There are some vegetables you can't eat raw, but fortunately asparagus isn't one of them. Unlike potatoes or artichokes, asparagus is still easily digested when raw. Cooking helps soften the tough outer skin of asparagus so you'll need to take that into consideration when eating it raw.

What are the benefits of eating raw asparagus? ›

Top 5 health benefits of asparagus
  • Supports gut health. ...
  • May ease hangovers. ...
  • A rich source of folate. ...
  • May help relieve inflammatory conditions. ...
  • May lower blood pressure.
Oct 20, 2022

What are the benefits of raw asparagus? ›

It's low in calories and a great source of nutrients, including fiber, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure.

How much asparagus is 100 calories? ›

There are 100 calories in 16 medium spears of Cooked Asparagus (from Fresh).

How much nutrition is in 1 2 cup of asparagus? ›

One-half cup of cooked asparagus (90g) provides 20 calories, 57% of which come from carbs, 36% from protein, and 7% from fat. Asparagus is considered a high-volume, low-calorie food. In 100g of asparagus, there are 22 calories.

Can you eat too much raw asparagus? ›

Can you eat too much asparagus? There are no known side effects of eating too much asparagus, but in large quantities, the fiber in the vegetable may cause diarrhea, gas, or bloating.

Is raw asparagus a laxative? ›

Bowel movement: Consume asparagus regularly for its mild laxative effect and dietary fiber that provides for regular bowel movement.

How many calories are in a whole asparagus? ›

Asparagus, raw, 1 spear, small (5" long or less)
Protein (g)0.26
Total lipid (fat) (g)0.01
Carbohydrate, by difference (g)0.47
Energy (kcal)2.4
Sugars, total (g)0.23
34 more rows

Is asparagus a superfood? ›

It is an excellent source of vitamin K and folate, and a good source of vitamin A, vitamin C, riboflavin, and thiamin. Vitamin K is important in blood clotting and bone building.

Is asparagus a carb or protein? ›

Asparagus. Asparagus is an easy veggie to add to any dish. In 1 cup you'll get 5.2 g total carbs, 2.4 g net carbs, 0.2 g fat, and 3 g protein, per the USDA. Also, the same portion size is loaded with gut-filling fiber (2.8 g, making it a good source).

Which vegetables should not be eaten raw? ›

These are the 6 vegetables that should never be consumed raw
  • Potatoes. Uncooked potatoes not only taste bad but can also lead to digestive problems. ...
  • Cruciferous Vegetables. ...
  • Red Kidney Beans. ...
  • Mushrooms. ...
  • Eggplant. ...
  • French Beans.

Does asparagus clean your liver? ›

Asparagus. Thanks to their diuretic function, they help the cleansing process by activating the functions of the liver and kidneys that eliminate the toxins.

Does asparagus flush toxins? ›

Asparagus can act as a natural diuretic, according to a 2010 study published in the West Indian Medical Journal. This can help rid the body of excess salt and fluid, making it especially good for people suffering from edema and high blood pressure. It also helps flush out toxins in kidneys and prevent kidney stones.

What is the healthiest way to eat asparagus? ›


Place in a tall pot with two inches of boiling water, stem ends down, and cook for 3 to 5 minutes. This can also be done more easily in a specially designed asparagus steamer. Or, simply place your asparagus spears in a steamer basket inserted into a pot that contains an inch or two of boiling water.

Who should not eat asparagus? ›

Moreover, if there is a family history of allergies, you need to pay attention to avoid cross-reactivity. In raw asparagus can produce about 6 compounds that cause allergic problems for the body. When you have an allergy, it affects your skin, throat, nose or lungs.

Is raw asparagus hard to digest? ›

Asparagus also contains considerable quantities of gut-irritating fructans, which means it could be one of the worst vegetable for gut. If you have IBS or another pre existing gut condition, both fructose and fructans could cause your symptoms to skyrocket.

Which is healthier broccoli or asparagus? ›

If you want more vitamin C, folate, calcium, potassium, or phosphorus to your diet, then choose broccoli. If you need more vitamin A, vitamin E, niacin, selenium, or iron, then asparagus would be the better choice.

Does asparagus burn belly fat? ›


Asparagus isn't as popular a veggie as others on this list, but it's a wonder food when it comes to burning fat and slimming down. Asparagus contains the chemical asparagine, which is an alkaloid that acts directly on cells and breaks down fat.

Does asparagus lose nutrients when cooked? ›

Cooking asparagus can help boost the activity of the antioxidants in asparagus, but this method can also contribute to nutrient loss, especially with heat-sensitive vitamins like vitamin C. To reap the greatest health benefits, consider incorporating both cooked and raw asparagus into your diet.

What nutrients is asparagus high in? ›

Asparagus, like other green vegetables, is high in antioxidants. These include vitamin E, vitamin C and glutathione, as well as various flavonoids and polyphenols (6, 7 ). Asparagus is particularly high in the flavonoids quercetin, isorhamnetin and kaempferol ( 8 , 9 ).

What does asparagus do to your liver? ›

Asparagus. Thanks to their diuretic function, they help the cleansing process by activating the functions of the liver and kidneys that eliminate the toxins.

Is asparagus considered a superfood? ›

Of the endless delicious and healthy summer produce we can talk about, asparagus is at the top of our list. Whether it's because of the veggie's nutrition benefits or distinctive earthy flavor, we can't get enough of it.


1. Calories in Asparagus [raw, oven-roasted asparagus, asparagus soup]
(Tony Recetas)
2. Nutritarian Cooking: How to Cook Vegetables without Losing Nutritional Value | Dr. Joel Fuhrman
(Dr. Fuhrman)
4. Raw Veggies vs. Cooked Veggies – Dr. Berg
(Dr. Eric Berg DC)
5. 5 Amazing Health Benefits Of Asparagus
6. Spinach Benefits and Caution Explained By Dr. Berg
(Dr. Eric Berg DC)


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