🧪 Nutrition Facts
- Calories 26.8
- Total Fat 0.2 g
- Saturated Fat 0.1 g
- Cholesterol 0.0 mg
- Sodium 2.7 mg
- Potassium 270.7 mg
- Total Carbohydrate 5.2 g
- Dietary Fiber 2.8 g
- Sugars 2.5 g
- Protein 2.9 g
- Vitamin A 1013.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.1 mg
- Vitamin C 7.5 mg
- Vitamin D 0.0 IU
- Vitamin E 1.5 mg
- Calcium 32.2 mg
- Copper 0.3 mg
- Folate 69.7 µg
- Iron 2.9 mg
- Magnesium 18.8 mg
- Manganese 0.2 mg
- Niacin 1.3 mg
- Pantothenic Acid 0.4 mg
- Phosphorus 69.7 mg
- Riboflavin 0.2 mg
- Thiamin 0.2 mg
- Zinc 0.7 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Asparagus is a very low-calorie food at 26.8 calories per serving (1 cup (134.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 5.2g per serving (61.1% of calories), with a good 2.8g of dietary fiber. It contains 2.9mg of iron (16% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Asparagus, Raw.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Asparagus. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Asparagus — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Asparagus contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 26.8 kcal | 1.3% |
| Total Fat | 0.2 g | 0% |
| Saturated Fat | 0.1 g | 0% |
| Sodium | 2.7 mg | 0% |
| Total Carbohydrate | 5.2 g | 2% |
| Dietary Fiber | 2.8 g | 10% |
| Total Sugars | 2.5 g | 5% |
| Protein | 2.9 g | 6% |
| Vitamin A | 1013.0 IU | 20% ✅ |
| Vitamin C | 7.5 mg | 8% |
| Vitamin E | 1.5 mg | 10% |
| Thiamin (B-1) | 0.19 mg | 16% |
| Riboflavin (B-2) | 0.19 mg | 15% |
| Niacin (B-3) | 1.3 mg | 8% |
| Pantothenic Acid (B-5) | 0.37 mg | 7% |
| Vitamin B-6 | 0.12 mg | 7% |
| Folate | 69.7 µg | 17% |
| Calcium | 32.2 mg | 2% |
| Iron | 2.9 mg | 16% |
| Potassium | 270.7 mg | 6% |
| Magnesium | 18.8 mg | 4% |
| Phosphorus | 69.7 mg | 6% |
| Zinc | 0.7 mg | 7% |
| Copper | 0.25 mg | 28% ✅ |
| Manganese | 0.21 mg | 9% |
| Selenium | 3.1 µg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Asparagus accounts for 1.3% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 61.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 26.8 calories in Asparagus? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 2.0 min |
| Walking: 17 minutes per mile | 4.6 min |
| Cycling (Low Intensity) | 2.9 min |
| HIIT | 2.5 min |
| Treadmill Walking (Incline) | 4.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Asparagus
Is Asparagus good for weight loss?
Asparagus is excellent for weight loss—at just 27 calories per cup with nearly 3g of fiber and minimal fat, it's filling without adding much energy. The high water content and fiber help you feel satisfied while keeping your overall calorie intake low.
Is Asparagus a good snack for kids?
While nutritious, asparagus can be a tough sell for kids due to its distinctive flavor and texture. Roasting it with a little olive oil or including it in dishes with familiar flavors may help introduce it to younger palates.
What vitamins or minerals stand out in Asparagus?
Asparagus provides solid amounts of iron (2.9mg) and potassium (271mg), which support energy levels and heart health respectively. It also contains vitamin C, which aids iron absorption and immune function.
What diets does Asparagus suit?
Asparagus works well with most diets, including low-carb, keto, Mediterranean, and plant-based eating plans. Its nutrient density and low calorie count make it a versatile vegetable for virtually any health-focused diet.
What does Asparagus pair well with for a balanced meal?
Asparagus pairs beautifully with lean proteins like grilled chicken or baked fish, as well as whole grains such as quinoa or brown rice. Adding a small amount of healthy fat like olive oil or nuts improves nutrient absorption and makes for a well-rounded meal.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
