Calories and nutrition facts
Asparagus
100 g of asparagus has 28 calories, 2 g protein, 4 g carbs and 0.16 g fat. 1 serving (250 g) has 70 calories.
- Carbs 67 %
- Protein 28 %
- Fat 5 %
70
10 g
4.9 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 serving (250 g) |
|---|---|---|
| Energy | 28 kcal 117 kJ | 70 kcal 293 kJ |
| Fat | 0.16 g | 0.4 g |
| of which saturated | 0.03 g | 0.08 g |
| Carbohydrates | 4 g | 10 g |
| of which sugars | 3.8 g | 9.5 g |
| Fibre | 1.4 g | 3.5 g |
| Protein | 2 g | 4.9 g |
| Salt | 0.01 g | 0.03 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.11 mg | 10 % |
| Vitamin B2 (riboflavin) | 0.11 mg | 7.9 % |
| Niacin (B3) | 1.4 mg | 8.6 % |
| Vitamin B6 | 0.05 mg | 3.6 % |
| Folate | 121 µg | 61 % |
| Vitamin C | 20 mg | 25 % |
| Vitamin E | 1.1 mg | 9.5 % |
| Vitamin K | 104 µg | 139 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 20 mg | 2.5 % |
| Iron | 0.4 mg | 2.9 % |
| Magnesium | 11 mg | 2.9 % |
| Zinc | 0.41 mg | 4.1 % |
| Potassium | 242 mg | 12 % |
| Phosphorus | 44 mg | 6.3 % |
| Iodine | 7 µg | 4.7 % |
Per 100 g, at least 15% of the reference intake of: Folate, Vitamin C, Vitamin K.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Vegetables, per 100 g.
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Questions
How many calories are in 1 serving (250 g) of asparagus?
1 serving (250 g) of asparagus has 70 calories, with 4.9 g protein, 10 g carbs and 0.4 g fat.
How much protein is in asparagus?
Asparagus has 2 g protein per 100 g. That is 28% of its calories.
How many carbs are in asparagus?
Asparagus has 4 g carbs per 100 g, including 3.8 g sugars and 1.4 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code G450100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.