Vegetables • Deep Nutrition Analytics
Asparagus, green, raw
Delivering 28 kcal per 100 grams, Asparagus, green, raw functions as a vegetables with carbohydrates (5.1g) driving its core energy contribution. Its micronutrient contribution is led by Copper, providing 15% of your daily reference value. Offering gentle energy density (0.3 kcal/g) and 3.2g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.4 g
- Carbohydrates
- 5.1 g
- Fat
- 0.2 g
- Fiber
- 1.9 g
Produce Profile: Hydration & Micronutrients
Asparagus, green, raw provides natural botanical nutrition with 28 calories per 100g. Providing 1.9g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (28 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 0.2 g |
| Fiber, total dietary | 1.9 g |
| Energy (Atwater General Factors) | 28.1 kcal |
| Protein | 1.4 g |
| Carbohydrate, by difference | 5.1 g |
| Energy (Atwater Specific Factors) | 23.5 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.1 mg |
| Vitamin C | 9.2 mg |
| Vitamin B6 | 0.1 mg |
| Potassium | 278 mg |
| Manganese | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 9.2 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 13.8 mg |
| Phosphorus, P | 53.9 mg |
| Potassium, K | 278 mg |
| Sodium, Na | 2.5 mg |
| Zinc, Zn | 0.6 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 20.6 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 0.2 g |
| Thiamin | 0.1 mg |
| Niacin | 1.1 mg |
| Ash | 0.7 g |
| Folate, total | 182 µg |
| Water | 92.6 g |
Serving calculator
Common serving sizes
- Serving85 g
Compare Asparagus, green, raw with Category Peers
Asparagus, green, raw vs Peppers, poblano, seeded, raw
Compared to Peppers, poblano, seeded, raw, Asparagus, green, raw has 93% less Vitamin C and 0% higher calories per 100g.
Radishes, hawaiian style, pickled vs Asparagus, green, raw
Compared to Radishes, hawaiian style, pickled, Asparagus, green, raw has 2% less carbohydrates and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Asparagus, green, raw?
A standard 100-gram serving of Asparagus, green, raw contains 28 calories (117 kJ), alongside 1.4g of protein, 5.1g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 85g: ~24 kcal
Is Asparagus, green, raw suitable for a keto or low-carb diet?
Yes, in moderation. Asparagus, green, raw contains 3.2g of net carbs per 100g (5.1g carbs minus 1.9g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Asparagus, green, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Asparagus, green, raw are:
- Copper: 0.132 mg (15% of your daily value)
- Vitamin C: 9.15 mg (10% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2710823).