Asparagus nutrition facts

Asparagus (0.5 cup, 90 g) has 20 calories, 2.2 g protein, 1.8 g fiber, 0.2 g fat. It is an excellent source of vitamin K (38% DV), folate (34% DV) and a good source of copper and thiamin.

Vitamin K 38% DV Folate 34% DV Copper 16% DV Thiamin 12% DV Selenium 10% DV

Nutrition Facts

Serving size0.5 cup (90 g)

Calories20

Total Fat 0.2g0.3%

Saturated Fat 0g0.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 13mg0.5%

Total Carbohydrate 3.7g1.3%

Dietary Fiber 1.8g6.4%

Total Sugars 1.2g

Protein 2.2g4.3%

Vitamin D 0µg0%

Calcium 21mg1.6%

Iron 0.8mg4.6%

Potassium 202mg4.3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 34%
■ Fat 7%
■ Carbohydrate 59%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

216

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-5

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 0 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in asparagus

Nutrient	Per 0.5 cup	% Daily Value
Macronutrients
Calories	20 kcal	1%
Protein	2.2 g	4.3%
Total fat	0.2 g	0.3%
Carbohydrate	3.7 g	1.3%
Fiber	1.8 g	6.4%
Sugars	1.2 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	6.9 mg	7.7%
Thiamin (B1)	0.15 mg	12%
Riboflavin (B2)	0.13 mg	9.6%
Niacin (B3)	1 mg	6.1%
Pantothenic acid (B5)	0.2 mg	4%
Vitamin B6	0.07 mg	4.2%
Folate (DFE)	134 µg	34%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	45 µg	5%
Vitamin E	1.35 mg	9%
Vitamin D	0 µg	0%
Vitamin K	45.5 µg	38%
Choline	23 mg	4.3%
Minerals
Sodium	13 mg	0.5%
Calcium	21 mg	1.6%
Iron	0.8 mg	4.6%
Magnesium	13 mg	3%
Phosphorus	49 mg	3.9%
Potassium	202 mg	4.3%
Zinc	0.5 mg	4.9%
Copper	0.15 mg	16%
Manganese	0.14 mg	6%
Selenium	5.5 µg	10%
Carotenoids
Beta-carotene	544 µg	no DV
Lycopene	27 µg	no DV
Lutein + zeaxanthin	694 µg	no DV
Other
Caffeine	0 mg	no DV
Water	83 g	no DV
Amino acids
Tryptophan	0.026 g	no DV
Threonine	0.083 g	no DV
Isoleucine	0.074 g	no DV
Leucine	0.126 g	no DV
Lysine	0.102 g	no DV
Methionine	0.031 g	no DV
Phenylalanine	0.074 g	no DV
Valine	0.113 g	no DV
Histidine	0.048 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	22 kcal	1.1%
Protein	2.4 g	4.8%
Total fat	0.2 g	0.3%
Carbohydrate	4.1 g	1.5%
Fiber	2 g	7.1%
Sugars	1.3 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	7.7 mg	8.6%
Thiamin (B1)	0.16 mg	14%
Riboflavin (B2)	0.14 mg	11%
Niacin (B3)	1.1 mg	6.8%
Pantothenic acid (B5)	0.23 mg	4.5%
Vitamin B6	0.08 mg	4.6%
Folate (DFE)	149 µg	37%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	50 µg	5.6%
Vitamin E	1.5 mg	10%
Vitamin D	0 µg	0%
Vitamin K	50.6 µg	42%
Choline	26 mg	4.7%
Minerals
Sodium	14 mg	0.6%
Calcium	23 mg	1.8%
Iron	0.9 mg	5.1%
Magnesium	14 mg	3.3%
Phosphorus	54 mg	4.3%
Potassium	224 mg	4.8%
Zinc	0.6 mg	5.5%
Copper	0.17 mg	18%
Manganese	0.15 mg	6.7%
Selenium	6.1 µg	11%
Carotenoids
Beta-carotene	604 µg	no DV
Lycopene	30 µg	no DV
Lutein + zeaxanthin	771 µg	no DV
Other
Caffeine	0 mg	no DV
Water	93 g	no DV
Amino acids
Tryptophan	0.029 g	no DV
Threonine	0.092 g	no DV
Isoleucine	0.082 g	no DV
Leucine	0.14 g	no DV
Lysine	0.113 g	no DV
Methionine	0.034 g	no DV
Phenylalanine	0.082 g	no DV
Valine	0.125 g	no DV
Histidine	0.053 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	6 kcal	0.3%
Protein	0.7 g	1.4%
Total fat	0.1 g	0.1%
Carbohydrate	1.2 g	0.4%
Fiber	0.6 g	2%
Sugars	0.4 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	2.2 mg	2.4%
Thiamin (B1)	0.05 mg	3.8%
Riboflavin (B2)	0.04 mg	3%
Niacin (B3)	0.3 mg	1.9%
Pantothenic acid (B5)	0.06 mg	1.3%
Vitamin B6	0.02 mg	1.3%
Folate (DFE)	42 µg	11%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	14 µg	1.6%
Vitamin E	0.43 mg	2.8%
Vitamin D	0 µg	0%
Vitamin K	14.3 µg	12%
Choline	7 mg	1.3%
Minerals
Sodium	4 mg	0.2%
Calcium	7 mg	0.5%
Iron	0.3 mg	1.4%
Magnesium	4 mg	0.9%
Phosphorus	15 mg	1.2%
Potassium	64 mg	1.4%
Zinc	0.2 mg	1.5%
Copper	0.05 mg	5.2%
Manganese	0.04 mg	1.9%
Selenium	1.7 µg	3.1%
Carotenoids
Beta-carotene	171 µg	no DV
Lycopene	9 µg	no DV
Lutein + zeaxanthin	219 µg	no DV
Other
Caffeine	0 mg	no DV
Water	26 g	no DV
Amino acids
Tryptophan	0.008 g	no DV
Threonine	0.026 g	no DV
Isoleucine	0.023 g	no DV
Leucine	0.04 g	no DV
Lysine	0.032 g	no DV
Methionine	0.01 g	no DV
Phenylalanine	0.023 g	no DV
Valine	0.035 g	no DV
Histidine	0.015 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168390 ("Asparagus, cooked, boiled, drained").

Asparagus variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Asparagus (this page)	22	2.4	0.2	4.1	2	1.3	224	7.7	14
Raw	20	2.2	0.1	3.9	2.1	1.9	202	5.6	2

Frequently asked questions

How many calories are in asparagus?

Asparagus has 20 calories per 0.5 cup (90 g), or 22 calories per 100 g, according to USDA FoodData Central.

How much protein is in asparagus?

2.2 g of protein per 0.5 cup, which is 4.3% of the 50 g Daily Value.

What is asparagus rich in?

Per serving, asparagus is richest in Vitamin K at 38% of the Daily Value, Folate (DFE) (34%), Copper (16%), Thiamin (B1) (12%).

Is asparagus healthy?

By nutrient density, asparagus scores 216 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.