Asparagus (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Asparagus, raw
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (2.2g), fat (0.1g), and carbohydrates (3.9g) per 100g. At just 20 calories per 100g, Asparagus (Raw) is one of the lowest-calorie options available. With only 2mg of sodium, Asparagus (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.1g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Asparagus (Raw) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value. Composed of 93% water by weight, Asparagus (Raw) also contributes to daily hydration.
Calorie Distribution
- Protein35%2.2 g
- Fat4%0.12 g
- Carbs61%3.9 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 93.2 | G |
| Energy | 20.0 | KCAL |
| Protein | 2.2 | G |
| Total lipid (fat) | 0.12 | G |
| Carbohydrate, by difference | 3.9 | G |
| Fiber, total dietary | 2.1 | G |
| Total Sugars | 1.9 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 5.6 | MG |
| Thiamin | 0.14 | MG |
| Riboflavin | 0.14 | MG |
| Niacin | 0.98 | MG |
| Vitamin B-6 | 0.09 | MG |
| Folate, total | 52.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 38.0 | UG |
| Vitamin E (alpha-tocopherol) | 1.1 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 41.6 | UG |
| Calcium, Ca | 24.0 | MG |
| Iron, Fe | 2.1 | MG |
| Magnesium, Mg | 14.0 | MG |
| Phosphorus, P | 52.0 | MG |
| Potassium, K | 202 | MG |
| Sodium, Na | 2.0 | MG |
| Zinc, Zn | 0.54 | MG |
| Copper, Cu | 0.19 | MG |
| Manganese, Mn | 0.16 | MG |
| Selenium, Se | 2.3 | UG |
| Energy | 85.0 | kJ |
| Ash | 0.58 | G |
| Sucrose | 0.23 | G |
| Glucose | 0.65 | G |
| Fructose | 1.0 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Galactose | 0 | G |
| Pantothenic acid | 0.27 | MG |
| Folic acid | 0 | UG |
| Folate, food | 52.0 | UG |
| Folate, DFE | 52.0 | UG |
| Choline, total | 16.0 | MG |
| Betaine | 0.60 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 449 | UG |
| Carotene, alpha | 9.0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 756 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 710 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 0 | MG |
| Tocopherol, gamma | 0.09 | MG |
| Tocopherol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Fatty acids, total saturated | 0.04 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 15:0 | 0 | G |
| SFA 16:0 | 0.04 | G |
| SFA 17:0 | 0 | G |
| SFA 18:0 | 0 | G |
| SFA 20:0 | 0 | G |
| SFA 22:0 | 0 | G |
| SFA 24:0 | 0 | G |
| Fatty acids, total monounsaturated | 0 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 0 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.05 | G |
| PUFA 18:2 | 0.04 | G |
| PUFA 18:3 | 0.01 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0 | G |
| PUFA 20:3 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Phytosterols | 24.0 | MG |
| Tryptophan | 0.03 | G |
| Threonine | 0.08 | G |
| Isoleucine | 0.07 | G |
| Leucine | 0.13 | G |
| Lysine | 0.10 | G |
| Methionine | 0.03 | G |
| Cystine | 0.03 | G |
| Phenylalanine | 0.07 | G |
| Tyrosine | 0.05 | G |
| Valine | 0.12 | G |
| Arginine | 0.09 | G |
| Histidine | 0.05 | G |
| Alanine | 0.12 | G |
| Aspartic acid | 0.51 | G |
| Glutamic acid | 0.23 | G |
| Glycine | 0.09 | G |
| Proline | 0.07 | G |
| Serine | 0.11 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| spear tip (2" long or less) (3.5g) | 1 | 0.1g | 0g | 0.1g |
| spear, small (5" long or less) (12g) | 2 | 0.3g | 0g | 0.5g |
| spear, medium (5-1/4" to 7" long) (16g) | 3 | 0.4g | 0g | 0.6g |
| spear, large (7-1/4" to 8-1/2") (20g) | 4 | 0.4g | 0g | 0.8g |
Scaled from Asparagus (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Asparagus (Raw) is a good source of Iron (12% DV) — see top foods ranked by Iron
Dietary Considerations
Asparagus (Raw) is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 20% (#1,652 of 8,262)
- Fiber: top 25% (#2,066 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168389.
View on USDA FoodData Central →