Asparagus, raw

Nutrition Facts — per 100g & per serving (1 cup cooked)

Data: USDA FoodData Central, SR Legacy (2018). FDC ID: 168389. CC0 1.0.

Nutrient	Per 100g	Per Serving	% DV*	vs Vegetables and Vegetable Products Avg
Calories	20.0kcal	26.8kcal	1%	↓ lower than cat avg
Total Fat	0.1g	0.1g	0%	↓ lower than cat avg
Saturated Fat	0.0g	0.1g	0%	↓ lower than cat avg
Total Carbs	3.9g	5.2g	2%	↓ lower than cat avg
Fiber	2.1g	2.8g	11%	↓ lower than cat avg
Total Sugar	1.9g	2.5g	5%	↓ lower than cat avg
Protein	2.2g	2.9g	6%	≈ cat average
Sodium	2.0mg	2.7mg	0%	↓ lower than cat avg

* Percent Daily Values based on a 2,000 calorie diet. Individual needs vary. Last reviewed: 2026-08-19.

See glycemic load & diabetes verdict for Asparagus →

Quick Comparison — Asparagus vs Vegetables and Vegetable Products Average

Compared to the average food in Vegetables and Vegetable Products: Calories — 20 vs avg 64 · Carbs — 3.9g vs avg 12.5g · Fiber — 2.1g vs avg 3.0g · Protein — 2.2g vs avg 2.8g · Fat — 0.1g vs avg 1.0g · Sodium — 2mg vs avg 157mg

Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.