Cooked asparagus: calories and nutrition facts
Cooked asparagus has 21 kcal per 100 g. One serving, 1 Serving (150 g), has 31 kcal.
- Calories
- 21 kcal
- Protein
- 2 g
- Carbohydrates
- 1.7 g
- Fat
- 0.3 g
Per 100 g
Cooked asparagus: how many calories?
Cooked asparagus has 21 kcal per 100 g, with 2 g protein, 1.7 g carbs and 0.3 g fat. A 150 g serving (1 Serving) has 31 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein46%
- Carbohydrates39%
- Fat16%
Calculate a portion
- Calories
- 31 kcal
- Protein
- 3 g
- Carbohydrates
- 2.5 g
- Fat
- 0.4 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 21 kcal | 31 kcal |
| Fat | 0.3 g | 0.4 g |
| of which saturated fat | 0.1 g | 0.1 g |
| Carbohydrates | 1.7 g | 2.5 g |
| of which sugars | 1.2 g | 1.9 g |
| Fiber | 1.7 g | 2.5 g |
| Protein | 2 g | 3 g |
| Sodium | 4 mg | 6 mg |
| Water | 94 g | 141 g |
| Vitamin C | 5 mg | 7.5 mg |
| Calcium | 18 mg | 26 mg |
| Iron | 0.4 mg | 0.6 mg |
| Potassium | 163 mg | 245 mg |
| Magnesium | 8 mg | 13 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(21 kcal) | 1% |
| Fat(0.3 g) | 0% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(1.7 g) | 1% |
| of which sugars(1.2 g) | 1% |
| Protein(2 g) | 4% |
| Salt(0.01 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked asparagus: frequently asked questions
Cooked asparagus: how many calories per serving?
A 150 g serving (1 Serving) has 31 kcal.
Cooked asparagus: how much protein?
Cooked asparagus contains 2 g of protein per 100 g, 4% of the 50 g reference intake.
Cooked asparagus: how much fibre?
Cooked asparagus provides 1.7 g of fibre per 100 g, 7% of the 25 g a day recommended by EFSA.
Cooked asparagus: how much makes 100 kcal?
100 kcal is about 483 g of this food.
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