Asparagus Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.5GI Low

Macronutrients

Calories20 kcal 1% DV

Protein2.2 g 4% DV

Carbohydrates3.9 g 1% DV

Fat0.1 g 0% DV

Fiber2.1 g 8% DV

Total sugars1.9 g no %DV*

Sodium2.0 mg 0% DV

Vitamins & minerals

Vitamin A38 µg 4%

Vitamin C5.6 mg 6%

Vitamin D0.0 µg 0%

Vitamin E1.1 mg 8%

Vitamin K42 µg 35%

Thiamin B10.14 mg 12%

Riboflavin B20.14 mg 11%

Niacin B30.98 mg 6%

Vitamin B60.09 mg 5%

Folate B952 µg 13%

Vitamin B120.0 µg 0%

Calcium24 mg 2%

Iron2.1 mg 12%

Magnesium14 mg 3%

Phosphorus52 mg 4%

Potassium202 mg 4%

Zinc0.54 mg 5%

Selenium2.3 µg 4%

Common serving sizes

Serving	Weight
5 spears	93 g
1 cup chopped	134 g

What it supports in your body

Serum Iron — Iron supports hemoglobin and oxygen transport

See Asparagus in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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