Asparagus Nutrition Facts
20 calories per 100g serving
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Asparagus is a natural diuretic that's rich in folate, vitamins A, C, and K. At just 20 calories per 100g with over 2g of protein, it's one of the most nutrient-dense vegetables per calorie.
Protein
2.2g
44% of calories
Carbs
3.88g
78% of calories
Fat
0.12g
5% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 20 kcal |
| Protein | 2.2g |
| Total Carbohydrates | 3.88g |
| Total Fat | 0.12g |
| Dietary Fiber | 2.1g |
| Sugars | 1.88g |
| Saturated Fat | 0.04g |
| Cholesterol | 0mg |
| Sodium | 2mg |
| Potassium | 202mg |
| Vitamin A | 38mcg |
| Vitamin C | 5.6mg |
| Calcium | 24mg |
| Iron | 2.14mg |
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Weight Loss
At 20 calories per 100g, asparagus is a dieter's best friend. Its natural diuretic properties can also reduce water retention.
Muscle Gain
A low-calorie side that rounds out meals. The folate content supports cell growth and recovery.
Maintenance
A spring vegetable that pairs beautifully with any protein. Roast with olive oil and lemon for the simplest preparation.
Meal Ideas with Asparagus
Did you know?
Asparagus can grow up to 10 inches in a single day during peak season. The distinctive smell in urine after eating asparagus is caused by asparagusic acid — but only about 40% of people can detect it.
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Take the free quizCommon Questions About Asparagus
How many calories are in Asparagus?
Asparagus contains 20 calories per 100g serving. It provides 2.2g of protein, 3.88g of carbs, and 0.12g of fat.
Is Asparagus good for weight loss?
At 20 calories per 100g, asparagus is a dieter's best friend. Its natural diuretic properties can also reduce water retention.
What pairs well with Asparagus?
Great pairings include: Asparagus + salmon + lemon, Asparagus + poached eggs + hollandaise, Grilled asparagus + chicken + quinoa. These combinations provide a balanced mix of macronutrients.