How many calories are in Asparagus, Raw?

A 100 g serving of Asparagus, Raw has 20 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Asparagus, Raw?

Per 100 g there are 2.2 g of protein — about 4% of the Daily Value (50 g).

How much fat and carbs are in Asparagus, Raw?

Per 100 g there are 0.1 g of fat and 3.9 g of carbohydrate, including 2.1 g of fiber.

What nutrients is Asparagus, Raw high in?

Per 100 g it notably contributes to your Daily Value for: Iron (12% DV).

Vegetables

Asparagus, Raw

Asparagus, Raw belongs to the vegetables category of our catalog. A 100 g serving provides 20 kcal with 2.2 g of protein, 0.1 g of fat, 3.9 g of carbohydrate. Its strongest contribution is iron — 12% of the Daily Value per 100 g (see the iron rich foods: heme, non-heme, and absorption guide). Related entries in the same group include Asparagus, Green and Balsam-Pear (Bitter Gourd), Leafy Tips, or jump to the full food catalog.

20kcalCalories

2.2gProtein

0.1gFat

3.9gCarbs

Calorie & macro balance

Share of calories from each macronutrient (per 100 g).

20 kcal / 100 g

Protein41.5%2.2 g
Fat5.1%0.1 g
Carbs53.4%3.9 g

What this food is high in

Iron 2.1 mg / 100 g

Shown as percent of the Daily Value per 100 g. Tap a ring to explore that nutrient across all foods.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Energy
Calories	20 kcal	1%
Macronutrients
Protein	2.2 g	4%
Total Fat	0.1 g	<1%
Saturated Fat	0 g	<1%
Carbohydrate	3.9 g	1%
Dietary Fiber	2.1 g	8%
Total Sugars	1.9 g	4%
Minerals
Sodium	2 mg	<1%
Potassium	202 mg	4%
Calcium	24 mg	2%
Iron	2.1 mg	12%
Magnesium	14 mg	3%
Vitamins
Vitamin C	5.6 mg	6%
Vitamin A	38 mcg	4%
Vitamin D	0 mcg	0%
Other
Cholesterol	0 mg	0%

* Percent of the Daily Value (based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Asparagus, Raw?: A 100 g serving of Asparagus, Raw has 20 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Asparagus, Raw?: Per 100 g there are 2.2 g of protein — about 4% of the Daily Value (50 g).
How much fat and carbs are in Asparagus, Raw?: Per 100 g there are 0.1 g of fat and 3.9 g of carbohydrate, including 2.1 g of fiber.
What nutrients is Asparagus, Raw high in?: Per 100 g it notably contributes to your Daily Value for: Iron (12% DV).

Similar foods and comparisons

Alfalfa Seeds, Sprouted 23 kcal 4 g protein Amaranth Leaves, Cooked 21 kcal 2.1 g protein Amaranth Leaves, Cooked 21 kcal 2.1 g protein Amaranth Leaves, Raw 23 kcal 2.5 g protein Arrowhead, Cooked 78 kcal 4.5 g protein Arrowhead, Cooked 78 kcal 4.5 g protein

Asparagus, Raw vs Alfalfa Seeds, Sprouted Asparagus, Raw vs Amaranth Leaves, Cooked Asparagus, Raw vs Amaranth Leaves, Cooked Asparagus, Raw vs Amaranth Leaves, Raw

Keep exploring

All vegetables Vegetables highest in iron All foods highest in iron Iron Rich Foods: Heme, Non-Heme, and Absorption guide Compare foods

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.