A typical serving of asparagus (1 cup, 134 g) has about 27 calories. Per 100 g: 20 kcal, 2.2 g protein, 3.9 g carbs, 0.1 g fat. The same 100 g carries 2.1 g of fiber and 1.9 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup | 134 g | 27 kcal |
| 1 spear, medium | 16 g | 3 kcal |
| 1 spear, large | 20 g | 4 kcal |
| 100 g | 100 g | 20 kcal |
A whole bundle of spears costs less than a slice of bread. On the energy-density scale, 20 kcal per 100 g puts asparagus at the very low end. Protein density is strong: about 11.0 g of protein per 100 calories.
A typical serving (1 cup, 134 g) has about 27 calories, and 100 g has 20 kcal. Calories scale with weight, so double the portion means double the number.
There are 2.2 g of protein in 100 g of asparagus, which works out to about 2.9 g per serving (1 cup). Treat it as an energy source rather than a protein source.
There are 3.9 g of carbohydrate per 100 g of asparagus, or about 5 g in 1 cup (134 g).
Every value on this page comes from USDA FoodData Central, entry 168389 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 168389 (SR Legacy). Serving calories are computed from the per-100-g values.
