Calories in Asparagus
20 calories per 100g (100g)
Raw asparagus is one of the lowest-calorie vegetables you can eat — just 20 calories per 100g. A typical 5-spear serving (about 93g) contains roughly 19 calories, making it an excellent choice for high-volume, low-calorie eating. It also delivers 2.2g of protein and 2.1g of fiber per 100g, so it helps you feel fuller than its calorie count suggests.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 spear (medium, ~19cm) | 16g | 3 |
| 5 spears (medium) | 80g | 16 |
| 10 spears (medium) | 160g | 32 |
| 1 cup, cut pieces (~1-inch) | 134g | 27 |
| 100g (USDA reference) | 100g | 20 |
| ½ cup, cut pieces | 67g | 13 |
| 1 lb (whole bunch) | 454g | 91 |
Protein
2.2g
44% of calories
Carbs
3.88g
78% of calories
Fat
0.12g
5% of calories
How does this compare?
Raw asparagus (20 cal/100g) is comparable in calories to zucchini (17 cal/100g) and green beans (31 cal/100g), sitting firmly at the lighter end of the vegetable spectrum. It contains more protein per serving than most non-starchy vegetables in the same USDA category, which sets it apart as a particularly nutrient-dense option.
Track Asparagus in your daily plan
Sunn logs meals via WhatsApp and keeps you on track with your calorie and macro goals.
Start your free trialTips
- 1.
Eat it raw to keep calories at their lowest — cooking methods like roasting with oil or adding sauces can significantly increase the calorie count.
- 2.
A full pound of raw asparagus is only about 91 calories, so you can eat a generous portion without worrying about going over your calorie budget.
- 3.
Pair asparagus with a lean protein like grilled chicken or eggs to build a satisfying, balanced meal that stays low in calories.
- 4.
Track your portion by counting spears rather than weighing — 5 medium spears (~80g) is a practical single serving at around 16 calories.
- 5.
If you're using asparagus as a side dish, skip heavy butter or cream-based sauces; a squeeze of lemon or a light vinaigrette keeps the calorie total minimal.
Common Questions About Calories in Asparagus
How many calories are in a spear of raw asparagus?
One medium raw asparagus spear (about 16g) contains approximately 3 calories, making it one of the lowest-calorie single-serving snacks you can eat.
How many calories are in a cup of raw asparagus?
One cup of raw cut asparagus (about 134g) contains roughly 27 calories, based on USDA data of 20 calories per 100g.
Is raw asparagus good for weight loss?
Raw asparagus is very low in calories (20 cal/100g), high in fiber (2.1g/100g), and contains a decent amount of protein (2.2g/100g), all of which support satiety — making it a practical choice when managing calorie intake.
Does cooking asparagus change its calorie count?
Boiling or steaming asparagus has minimal impact on its calorie content, but adding oil, butter, or sauces during roasting or sautéing will increase the total calories significantly.