Food calories · USDA data
Calories in asparagus
3 calories
in 1 spear, medium (5-1/4" to 7" long), 16 g
- Protein
- 0.4 g
- Carbs
- 0.6 g
- Fat
- 0 g
- Fiber
- 0.3 g
Asparagus has 3 calories. That is USDA's figure for 1 spear, medium (5-1/4" to 7" long), which weighs 16 g. Per 100 g, asparagus has 20 calories.
At under 5 calories a serving, it adds almost nothing to your day; what you put in it is what counts.
It takes 500 g of asparagus to reach 100 calories, which is about 31 × 1 spear, medium (5-1/4" to 7" long).
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 spear, medium (5-1/4" to 7" long) | 16 g | 3 | 0.4 g | 0.6 g | 0 g |
| 1 cup | 134 g | 27 | 2.9 g | 5.2 g | 0.2 g |
| 1 spear, small (5" long or less) | 12 g | 2 | 0.3 g | 0.5 g | 0 g |
| 1 spear, large (7-1/4" to 8-1/2") | 20 g | 4 | 0.4 g | 0.8 g | 0 g |
| 1 spear, extra large (8-3/4" to 10" long) | 24 g | 5 | 0.5 g | 0.9 g | 0 g |
| 1 oz | 28.3 g | 6 | 0.6 g | 1.1 g | 0 g |
| 100 g | 100 g | 20 | 2.2 g | 3.9 g | 0.1 g |
Portion weights are USDA's own. Your asparagus may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 35% of calories (2.2 g per 100 g)
- Carbohydrate: 61% (3.9 g per 100 g, of which 2.1 g fiber)
- Fat: 4% (0.1 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, tomato has the fewest calories of these four (18 per 100 g) and mushrooms the most (22).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus | 20 | 2.2 g | 3.9 g | 0.1 g |
| Green bell pepper | 20 | 0.9 g | 4.6 g | 0.2 g |
| Mushrooms | 22 | 3.1 g | 3.3 g | 0.3 g |
| Tomato | 18 | 0.9 g | 3.9 g | 0.2 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in asparagus?
Asparagus has 3 calories. USDA weighs 1 spear, medium (5-1/4" to 7" long) at 16 g, and asparagus has 20 calories per 100 g.
How much protein does asparagus have?
1 spear, medium (5-1/4" to 7" long) (16 g) has 0.4 g of protein, 1% of the 50 g Daily Value. Per 100 g it is 2.2 g.
How many carbs does asparagus have?
1 spear, medium (5-1/4" to 7" long) has 0.6 g of carbohydrate, including 0.3 g of fiber, and 0 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Asparagus, raw (FDC ID 168389). Values are averages; a packaged food's label may differ.