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Asparagus (cooked, no oil) Calories
Low calorie, high fiber, rich in vitamin K and folate
In season: Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
6 piece (medium) of Asparagus (cooked, no oil) (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 4.7 g of carbs, 2.9 g of protein, 0.2 g of fat and 2.5 g of fiber. Its 178.8 µg of Folate covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Asparagus (cooked, no oil) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
3.9g
· 1% DV
Protein
2.4g
· 5% DV
Fat
0.2g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 36% · Fat 6%
Asparagus (cooked, no oil) Vitamins & Minerals
Vitamins
Folate
149µg · 37% DV
Vitamin K
41.6µg · 35% DV
B1
0.14mg · 12% DV
B2
0.13mg · 10% DV
Minerals
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
52mg · 7% DV
Potassium ⭐
202mg · 6% DV
How Nutritious Is Asparagus (cooked, no oil)?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Asparagus (cooked, no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asparagus (cooked, no oil)
To burn the 22 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Asparagus (cooked, no oil) Processed?
NOVA 2
Minimally Processed
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 (cooked, no oil) Contain Allergens?
No known major allergens
Which Diets Is Asparagus (cooked, no oil) 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 (cooked, no oil) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Compare Asparagus (cooked, no oil)
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Frequently Asked Questions About Asparagus (cooked, no oil)
How many calories are in cooked asparagus without oil?
Cooked asparagus without oil has 22 calories per 100 g. It provides 2.4 g of protein, 3.9 g of carbohydrates, and 0.2 g of fat per 100 g.
Is cooked asparagus suitable for a keto diet?
Yes, cooked asparagus without oil is compatible with a keto diet. It contains 3.9 g of carbohydrates per 100 g and has a glycemic index of 15.
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Nutrition data compiled from USDA FoodData Central and scientific sources.