Vegetables • Deep Nutrition Analytics
Asparagus, raw
Asparagus, raw is a vegetables providing 20 kcal per 100g serving, primarily fueled by carbohydrates (3.9g) for accessible carbohydrate energy. It serves as a rich source of Vitamin K, offering 35% of your recommended daily allowance (41.6 µg). Its sparse energy profile (0.2 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 2.2 g
- Carbohydrates
- 3.9 g
- Fat
- 0.1 g
- Fiber
- 2.1 g
Produce Profile: Hydration & Micronutrients
Asparagus, raw provides natural botanical nutrition with 20 calories per 100g. Providing 2.1g 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 0.2 kcal/g (20 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 2.2 g |
| Total Sugars | 1.9 g |
| Carbohydrate, by difference | 3.9 g |
| Energy | 20 kcal |
| Energy | 85 kJ |
| Fiber, total dietary | 2.1 g |
| Total lipid (fat) | 0.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 41.6 µg |
| Copper | 0.2 mg |
| Iron | 2.1 mg |
| Vitamin E | 1.1 mg |
| Manganese | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 5.6 mg |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin A, RAE | 38 µg |
| Vitamin A, IU | 756 IU |
| Vitamin K (phylloquinone) | 41.6 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 2 mg |
| Selenium, Se | 2.3 µg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 14 mg |
| Phosphorus, P | 52 mg |
| Calcium, Ca | 24 mg |
| Potassium, K | 202 mg |
| Zinc, Zn | 0.5 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fatty acids, total saturated | 0 g |
| Folate, total | 52 µg |
| Folate, food | 52 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Tocopherol, gamma | 0.1 mg |
| Betaine | 0.6 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.5 g |
| Serine | 0.1 g |
| SFA 16:0 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Choline, total | 16 mg |
| Phytosterols | 24 mg |
| Folate, DFE | 52 µg |
| Carotene, beta | 449 µg |
| Carotene, alpha | 9 µg |
| Ash | 0.6 g |
| Fructose | 1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Sucrose | 0.2 g |
| Glucose | 0.7 g |
| Water | 93.2 g |
| Lutein + zeaxanthin | 710 µg |
| Niacin | 1 mg |
| Pantothenic acid | 0.3 mg |
Serving calculator
Common serving sizes
- cup134 g
- spear, extra large (8-3/4" to 10" long)24 g
- spear, large (7-1/4" to 8-1/2")20 g
- spear tip (2" long or less)4 g
- spear, medium (5-1/4" to 7" long)16 g
Compare Asparagus, raw with Category Peers
Asparagus, raw vs Chard, swiss, cooked, boiled, drained, without salt
Compared to Chard, swiss, cooked, boiled, drained, without salt, Asparagus, raw has 69% less Vitamin C and 0% higher calories per 100g.
Asparagus, raw vs Water convolvulus, cooked, boiled, drained, with salt
Compared to Water convolvulus, cooked, boiled, drained, with salt, Asparagus, raw has 65% less Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Asparagus, raw?
A standard 100-gram serving of Asparagus, raw contains 20 calories (84 kJ), alongside 2.2g of protein, 3.9g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 134g (cup): ~27 kcal
- 24g (spear, extra large (8-3/4" to 10" long)): ~5 kcal
- 20g (spear, large (7-1/4" to 8-1/2")): ~4 kcal
Is Asparagus, raw suitable for a keto or low-carb diet?
Yes. With only 1.8g of net carbs per 100g (3.9g total carbohydrates minus 2.1g dietary fiber), Asparagus, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Asparagus, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Asparagus, raw are:
- Vitamin K: 41.6 µg (35% of your daily value)
- Copper: 0.189 mg (21% of your daily value)
- Iron: 2.14 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168389).