Vegetables
Asparagus nutrition facts
A 4 undetermined spears (1/2" base) (60 g) serving of asparagus provides 13 calories, 1 g protein, 2 g carbohydrate, and 0 g fat — about 34% of its calories from protein, 59% from carbohydrate, and 7% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (60 g)
- Vitamin C
- 4.62 mg
- Vitamin A (RAE)
- 30.0 mcg
- Vitamin E
- 0.90 mg
- Vitamin K
- 30.4 mcg
- Thiamin (B1)
- 0.10 mg
- Riboflavin (B2)
- 0.08 mg
- Niacin (B3)
- 0.65 mg
- Vitamin B6
- 0.05 mg
- Folate (DFE)
- 89.4 mcg
- Magnesium
- 8.40 mg
- Phosphorus
- 32.4 mg
- Zinc
- 0.36 mg
- Copper
- 0.10 mg
- Manganese
- 0.09 mg
- Selenium
- 3.66 mcg
Nutrition highlights
Per 4 undetermined spears (1/2" base) (60 g), asparagus is an excellent source of Vitamin K and Folate and a good source of Copper.
% of the FDA Daily Value per 4 undetermined spears (1/2" base) (60 g) serving.
Key metrics
Nutrient density
Per 100 kcal, asparagus delivers about 30% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin A than 81% of foods · 62% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to asparagus by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in asparagus?
- A 4 undetermined spears (1/2" base) (60 g) serving of asparagus has about 13 calories. Per 100 g, it has 22 calories — a very low calorie density.
- How much protein is in asparagus?
- Asparagus provides about 1 g of protein per 4 undetermined spears (1/2" base) (60 g) serving.
- What are the macros in asparagus?
- Per serving, asparagus has roughly 1 g protein, 2 g carbohydrate, and 0 g fat. By calories, that is 34% protein, 59% carbohydrate, and 7% fat.
- Is asparagus high in protein?
- Asparagus has a protein density of about 10.9 g per 100 kcal, and 34% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in asparagus?
- Per 4 undetermined spears (1/2" base) (60 g), asparagus is a notable source of Vitamin K, Folate, and Copper. The label above lists the full micronutrient profile with % Daily Values.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 168390 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Asparagus Nutrition Facts.” https://www.nutrifactshub.com/foods/asparagus