How many calories are in asparagus?
Asparagus: 4 spears (60 g) have 13 kcal and 1.4 g of protein. Per 100 g: 22 kcal.
Values for: green, boiled
Values are for the cooked food. Cooking changes the weight (water is lost or absorbed), so always compare in the same state.
4 spears (60 g)
13kcal
100 g
22kcal
Nutrients per 100 g
- Protein
- 2.4 g
- Carbs
- 4.1 g
- Fat
- 0.2 g
- Fiber
- 2 g
- Sugars
- 1.3 g
Is it a source of protein? Yes: 44% of its calories come from protein, so it meets the EU labelling criterion for “high protein” (at least 20%; Regulation (EC) No 1924/2006). That is a share, not an amount: 100 g has 2.4 g.
Servings and amounts
| Amount | kcal | Prot. | Carbs | Fat |
|---|---|---|---|---|
| 4 spears (60 g) | 13 | 1.4 | 2.5 | 0.1 |
| 1/2 cup (90 g) | 20 | 2.2 | 3.7 | 0.2 |
| 50 g | 11 | 1.2 | 2.1 | 0.1 |
| 100 g | 22 | 2.4 | 4.1 | 0.2 |
| 150 g | 33 | 3.6 | 6.2 | 0.3 |
| 200 g | 44 | 4.8 | 8.2 | 0.4 |
Household servings are the weights given by the same source; the rest is scaled from 100 g. Weigh something else and the app does the maths.
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Frequently asked questions
How many calories are in asparagus?
Asparagus: 4 spears (60 g) have 13 kcal and 1.4 g of protein. Per 100 g: 22 kcal. Values for: green, boiled.
How much protein is in asparagus?
4 spears (60 g): 1.4 g of protein. Per 100 g, 2.4 g, with 4.1 g of carbs and 0.2 g of fat. Is it a source of protein? Yes: 44% of its calories come from protein, so it meets the EU labelling criterion for “high protein” (at least 20%; Regulation (EC) No 1924/2006). That is a share, not an amount: 100 g has 2.4 g.
What are the macros of asparagus?
Per 100 g: 2.4 g of protein, 4.1 g of carbs (1.3 g of sugars), 0.2 g of fat and 2 g of fiber.
Are these values raw or cooked?
Values are for the cooked food. They are for asparagus: green, boiled. Cooking changes the weight (water is lost or absorbed), so always compare in the same state.
Is asparagus fattening?
No single food makes you gain weight on its own: the day’s total does. 4 spears (60 g): 13 kcal, 1% of the 2,000 kcal used as the reference on food labels.
How do I know how much is on my plate without weighing it?
Eyeballing it is where manual counting breaks. With a photo, Renzy estimates the amount and the calories, and you correct whatever needs it.
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Source
USDA FoodData Central (SR Legacy), entry 168390
A specific product varies with variety, brand and cooking. If yours has a label, the label wins.
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