Asparagus, fresh, cooked, no added fat
Common food
Asparagus is a spring vegetable with a distinct, earthy-sweet flavor and a tender-crisp texture when cooked properly. It's remarkably low in calories, providing a good source of fiber and protein for its weight. The vibrant green spears are a hallmark of seasonal, fresh cooking.
Calorie split: 35% protein · 61% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People adore asparagus for its unique, savory flavor that signals the arrival of spring. Its elegant shape and versatility make it a favorite for simple preparations like steaming or roasting, as well as a classic component in sophisticated dishes.
⚠️ Watch-outs & how to enjoy it better
Some may experience digestive discomfort or a strong urine odor due to its asparagusic acid. Those prone to kidney stones should be mindful of its oxalate content, and it can be high in sodium if canned. To counteract, enjoy it fresh and cooked, and pair with a source of calcium (like a sprinkle of Parmesan) which can help bind oxalates in the gut.
Key benefits
- Excellent source of folate, essential for cell growth.
- Rich in vitamins K and C, supporting bone and immune health.
- High in antioxidants like glutathione and flavonoids.
- Provides prebiotic fiber to support gut health.
- Naturally low in calories and sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Asparagus is a member of the lily family, making it a botanical cousin to onions, garlic, and tulips.
Full nutrition (USDA data · scales with serving)
| Water | 92.4 g |
| Energy | 21.0 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 0.13 g |
| Carbohydrate, by difference | 4.2 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 56.0 mg |
| Potassium, K | 217 mg |
| Sodium, Na | 127 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 2.5 ug |
| Vitamin C, total ascorbic acid | 5.1 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.00 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 47.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 47.0 ug |
| Folate, DFE | 47.0 ug |
| Choline, total | 17.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 39.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 457 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 723 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 44.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Asparagus, cooked, boiled, drained — USDA does not publish this profile for Asparagus.
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.08 g |
| Leucine | 0.14 g |
| Lysine | 0.11 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.06 g |
| Valine | 0.13 g |
| Arginine | 0.10 g |
| Histidine | 0.05 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 0.26 g |
| Glycine | 0.10 g |
| Proline | 0.08 g |
| Serine | 0.12 g |
FAQ
How do I store fresh asparagus?
Trim the woody ends and stand the spears upright in a jar with an inch of water, like a bouquet of flowers. Cover loosely with a plastic bag and refrigerate for up to 4 days.
What's the best way to cook it to preserve nutrients?
Quick-cooking methods like steaming, blanching, or stir-frying are best. Over-boiling can cause water-soluble vitamins (like C and B vitamins) to leach out into the cooking water.
Why does asparagus make urine smell?
It's caused by the breakdown of a sulfur-containing compound called asparagusic acid. Not everyone can smell it, due to a genetic variation in olfactory receptors.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.21 kcal/g · 45% calories from protein · 2.3 g fiber · 2.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.