1 serving (medium) of Pan-cooked Asparagus (90 g) has 24 calories. That works out to 27 calories per 100 g. It contains 3.4 g of carbs, 2.3 g of protein, 0.3 g of fat and 1.9 g of fiber. Its 134.1 µg of Folate covers 34% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Pan-cooked Asparagus Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.8g

· 1% DV

Protein

2.6g

· 5% DV

Fat

0.3g

· 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 54% · Protein 37% · Fat 9%

Pan-cooked Asparagus Vitamins & Minerals

Vitamins

Folate

149µg · 37% DV

Vitamin K

41.6µg · 35% DV

Vitamin C

13mg · 14% DV

0.14mg · 12% DV

Minerals

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Phosphorus

52mg · 7% DV

Potassium ⭐

202mg · 6% DV

How Nutritious Is Pan-cooked Asparagus?

Nutrient density

Very high

80/ 100

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

52/ 100

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.

Pan-cooked Asparagus Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pan-cooked Asparagus

To burn the 27 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pan-cooked Asparagus 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 Pan-cooked Asparagus Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pan-cooked 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

— Not suitable

Low FODMAP

— Not suitable

Pan-cooked Asparagus Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare Pan-cooked Asparagus

🥦vs🍅

Pan-cooked Asparagus vs Tomato9 kcal more per 100 g

→🥦vs🥗

Pan-cooked Asparagus vs Mixed Green Salad9 kcal more per 100 g

→🥦vs🫑

Pan-cooked Asparagus vs Red Pepper4 kcal fewer per 100 g

→🥦vs🥄

Pan-cooked Asparagus vs Boiled Beetroot17 kcal fewer per 100 g

→

Foods Similar to Pan-cooked Asparagus

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Pan-cooked Asparagus

How many calories are in pan-cooked asparagus?

Pan-cooked asparagus contains 27 calories per 100 g. The same serving provides 2.6 g of protein, 3.8 g of carbohydrates, and 0.3 g of fat.

Is pan-cooked asparagus low glycemic?

Yes, pan-cooked asparagus has a glycemic index of 15. It also provides 2.1 g of fiber per 100 g.

Have another question about Pan-cooked Asparagus?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026