Asparagus calories
Asparagus gives 20 kcal per 100 g. A typical 134 g serving is about 27 kcal, so it's easy to fit into almost any day.
A serving covers about 1% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 24 to 29 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (134 g) |
|---|---|---|
| kcal | 20 | 27 |
| Protein, g | 2.2 | 2.9 |
| Fat, g | 0.1 | 0.1 |
| Carbs, g | 3.9 | 5.2 |
| Fiber, g | 2.1 | 2.8 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 67 g | 13 kcal | 12-15 | 420 |
| 1 · 134 g | 27 kcal | 24-29 | 830 |
| 1½ · 201 g | 40 kcal | 36-44 | 1,300 |
| 2 · 268 g | 54 kcal | 48-59 | 1,700 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 830 steps, or 6 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Romaine lettuce | 17 | 8 kcal / 47 g | 1.2 g |
| Zucchini | 17 | 33 kcal / 196 g | 1.2 g |
| Tomato | 18 | 22 kcal / 123 g | 0.9 g |
| Sauerkraut | 19 | 27 kcal / 142 g | 0.9 g |
| Yellow squash | 19 | 24 kcal / 127 g | 1.0 g |
| Asparagus | 20 | 27 kcal / 134 g | 2.2 g |
| Mushrooms | 22 | 15 kcal / 70 g | 3.1 g |
| Spinach | 23 | 7 kcal / 30 g | 2.9 g |
| Bell pepper | 24 | 29 kcal / 119 g | 1.0 g |
Lightest in this group per 100 g: Romaine lettuce.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 168389 (Asparagus, raw).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in asparagus?
Asparagus has about 20 kcal per 100 g. A typical 134 g serving is about 27 kcal, and realistically anywhere from 24 to 29 kcal depending on the recipe and portion.
How much protein is in asparagus?
2.2 g of protein per 100 g, or about 2.9 g in a 134 g serving.
Your plate isn't a lab sample
Snap your own asparagus and Kalorea estimates what's actually on your plate, with a range and macros.