🥬 vegetable
Calories in Asparagus
27kcal
Per 1 cup (134g)
Protein
2.9g
Carbs
5.2g
Fat
0.1g
AskCalories
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Asparagus — spring vegetable, mild flavor, low-cal.
Folate, vitamin K, and natural diuretic. Roast at high heat for best texture.
Best for
- volume eating — 20 kcal / 100g keeps plates big
- fiber and micronutrient gaps on high-protein diets
Watch out
- drowning produce in creamy dressings you did not log
- dried fruit or juice versions if you meant fresh
How to log it
Log the form you eat (raw, cooked, juiced). 1 cup (~134g) is the practical unit in the app.
Where it fits the day
Almost always fits as the volume layer. If fat/sauce is the real meal, log that honestly.
Cooked, grilled, fried & breaded
Raw or steamed asparagus stays close to the page numbers. Oil and creamy dressings are where calories hide — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Raw / steamed | ~20 | Matches the page numbers |
| Sautéed in oil | ~36–70 | Oil, not the vegetable, drives the jump |
| Creamy / dressed | ~50–100 | Log the dressing if it is the real meal |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (134g) | 27 | 2.9g | 5.2g | 0.1g |
| 6 spears (90g) | 18 | 2g | 3.5g | 0.1g |
Per 100g: 20 kcal · 2.2g P · 3.9g C · 0.1g F · 2.1g fiber