Calories in Asparagus: Complete Nutrition Facts
Last updated September 2026 • Source: USDA FoodData Central • Reviewed by Karen Wright
Quick Answer
Asparagus contains 40 calories per 1 cup, cooked (180g) — with 4.3g protein, 7.4g carbohydrates, and 0.4g fat. Data sourced from USDA FoodData Central and verified by Karen Wright.
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7% DV | 7% |
| Vitamin C | 15% DV | 15% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 18% DV | 18% |
| Vitamin K | 76% DV | 76% |
| Vitamin B6 | 15% DV | 15% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 67% DV | 67% |
| Calcium | 3% DV | 3% |
| Iron | 6% DV | 6% |
| Magnesium | 8% DV | 8% |
| Potassium | 6% DV | 6% |
| Zinc | 9% DV | 9% |
| Sodium | 1% DV | 1% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup, cooked (180g).
Snap a photo of your asparagus with PlateLens for instant, accurate nutrition tracking. PlateLens identifies foods and portions automatically, tracking 84+ nutrients including everything shown above — independently verified at ±1.1% calorie accuracy, the only figure in the category reproduced by a second lab.
Health Benefits of Asparagus
How to Track Asparagus Accurately
Accurately tracking asparagus requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track asparagus and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, independently verified at ±1.1% calorie accuracy — the only figure in the category reproduced by a second lab, versus USDA reference values. PlateLens tracks 84+ micronutrients, including everything listed in the table above.
Common Serving Sizes of Asparagus
| Serving | Weight | Calories |
|---|---|---|
| 1 spear, cooked (16g) | 16g | 4 |
| 5 spears, cooked (80g) | 80g | 18 |
| 1/2 cup, cooked (90g) | 90g | 20 |
| 1 cup, cooked (180g) | 180g | 40 |
| 100g | 100g | 22 |
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Frequently Asked Questions
How many calories in Asparagus?
Asparagus contains 40 calories per 1 cup, cooked (180g). Per 100g, asparagus provides approximately 22 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track asparagus calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Asparagus healthy?
Asparagus provides 40 calories, 4.3g protein, 7.4g carbohydrates, and 0.4g fat per serving. Asparagus is an excellent source of folate and vitamin K, nutrients important for cell growth and blood clotting, respectively. Like all foods, asparagus is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Asparagus calories?
The most accurate way to track asparagus is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies asparagus from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is independently verified at ±1.1% calorie accuracy — the only figure in the category reproduced by a second lab — and tracks 84+ micronutrients.