QUICK ANSWER
How many calories are in asparagus?
28.1 kcal per 100 g for Asparagus, green, raw. This is a state-specific USDA reference, not one number for every asparagus preparation.
28.1 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Asparagus nutrition facts per 100 g
The table below uses the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
Source: USDA FoodData Central Foundation record 2710823. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.44 g per 100 g. Selected record: Asparagus, green, raw.
Carbohydrate
5.1 g per 100 g. Selected record: Asparagus, green, raw.
Fat
0.216 g per 100 g. Selected record: Asparagus, green, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where asparagus fits in a varied eating pattern.
Potassium
278 mg per 100 g in the selected USDA record.
Folate
182 µg per 100 g in the selected USDA record.
Vitamin C
9.15 mg per 100 g in the selected USDA record.
Magnesium
13.8 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Green asparagus, raw
Selected reference for this page.
Boiled and drained, no salt
Mapped as a cooked variant distinct from raw asparagus.
Boiled and drained, with salt
Mapped separately so salt status remains explicit.
Canned or frozen
Canned, frozen cooked and frozen unprepared records are mapped; match the actual state.
PRACTICAL CONTEXT
How asparagus can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Calorie budgeting
Use 28.1 kcal per 100 g, then scale to the weighed portion.
Fibre tracking
The selected record contains 1.88 g fibre per 100 g.
Protein tracking
The selected record contains 1.44 g protein per 100 g.
State accuracy
Choose a separate record when the food is not raw; mapped alternatives include Asparagus, canned, drained solids, Asparagus, canned, no salt added, solids and liquids, Asparagus, canned, regular pack, solids and liquids, and other listed variants.
QUALITY & SAFETY
How to choose, store and prepare it
Choose
Look for firm green spears with compact tips and no slime.
Refrigerate
Keep raw asparagus cold and protect it from excessive drying.
Wash and trim
Rinse before preparation and remove tough stem ends as needed.
After cooking
Refrigerate cooked asparagus promptly; oil, butter and sauce remain separate ingredients.
PHOTO LOGGING
How to log asparagus more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Asparagus, green, raw.
- 02
Use edible grams; The selected record includes an 85 g RACC; the other rows are calculated gram examples.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Asparagus calorie and nutrition questions
How many calories are in 100 g of Asparagus?
28.1 kcal in the selected Asparagus, green, raw record.
How much fibre is in Asparagus?
1.88 g per 100 g in the selected record.
Which asparagus state does this page use?
Asparagus, green, raw. Other states must be labeled and matched separately.
Do all asparagus preparations have the same calories?
This library does not treat them as interchangeable. It maps 10 source variants to this canonical intent and keeps the selected state explicit.
Are the portion calories measured servings?
The selected record includes an 85 g RACC; the other rows are calculated gram examples. Each calorie value is scaled from the selected per-100-g record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Asparagus, green, raw, per 100 g edible portion. All numeric claims come from the selected local USDA record. Preparation coverage comes from the canonical ledger's mapped variants. Storage and safety claims remain explicitly pending authoritative review.
Open USDA FoodData Central Foundation record 2710823 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.