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Asparagus Calories
Low calorie, high fiber, rich in folate and vitamin K
CALORIES
GI
POTASSIUM
FIBER
Asparagus Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.9g
· 60%
Protein
2.2g
· 34%
Fat
0.2g
· 6%
Fiber
2.1g
Asparagus Vitamins & Minerals
Vitamins
Folate
149µg · 37% DV
Vitamin K
41.6µg · 35% DV
B1
0.14mg · 12% DV
B2
0.14mg · 11% DV
Minerals
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
52mg · 7% DV
Potassium ⭐
202mg · 6% DV
Asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Asparagus Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Asparagus Contain Allergens?
No known major allergens
Which Diets Is Asparagus Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Asparagus Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Asparagus
Asparagus — Frequently Asked Questions
How many calories are in asparagus?
Asparagus provides 20 calories per 100 g. It is a low-calorie vegetable option.
How much protein does asparagus have?
Asparagus contains 2.2 g of protein per 100 g. This provides a modest protein contribution for a vegetable.
Is asparagus low in carbohydrates?
Asparagus has 3.9 g of carbohydrates per 100 g. It can fit into lower-carbohydrate eating patterns.
Can you eat asparagus on a keto diet?
Yes, asparagus is listed as compatible with a keto diet. It contains 3.9 g of carbohydrates per 100 g.
What is the glycemic index of asparagus?
Asparagus has a glycemic index of 15. This is considered a low glycemic index value.
Is asparagus a good source of fiber?
Asparagus provides 2.1 g of fiber per 100 g. Its fiber content can help make a meal more filling.
Is asparagus high in fat?
No, asparagus is very low in fat. It contains just 0.2 g of fat per 100 g.
Is asparagus suitable for vegan and vegetarian diets?
Yes, asparagus is compatible with vegan and vegetarian diets. It also fits pescatarian, paleo, Mediterranean, and flexitarian eating patterns.
Is asparagus gluten-free?
Yes, asparagus is compatible with a gluten-free diet. It is classified as an unprocessed food.
Is asparagus processed food?
No, asparagus is classified as unprocessed. Per 100 g, it has 20 calories, 2.2 g protein, 3.9 g carbohydrates, and 0.2 g fat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.