1 serving (medium) of Asparagus salad (120 g) has 72 calories. That works out to 60 calories per 100 g. It contains 6.6 g of carbs, 3 g of protein, 3.8 g of fat and 3.1 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Asparagus salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

2.5g

· 5% DV

Fat

3.2g

· 4% DV

Fiber

2.6g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 36% · Protein 16% · Fat 48%

Asparagus salad Vitamins & Minerals

Vitamins

Vitamin K

38µg · 32% DV

Vitamin A

210µg · 23% DV

Folate

60µg · 15% DV

Vitamin C

13mg · 14% DV

Minerals

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Potassium ⭐

260mg · 8% DV

Phosphorus

52mg · 7% DV

How Nutritious Is Asparagus salad?

Nutrient density

High

78/ 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

51/ 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.

Asparagus salad 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 Asparagus salad

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

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

Is Asparagus salad 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 salad 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 Asparagus salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Asparagus salad Fat Profile

SATURATED

0.45g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.36g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Asparagus salad

🥗vs🍅

Asparagus salad vs Tomato42 kcal more per 100 g

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Asparagus salad vs Mixed Green Salad42 kcal more per 100 g

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Asparagus salad vs Red Pepper29 kcal more per 100 g

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Asparagus salad vs Boiled Beetroot16 kcal more per 100 g

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Foods Similar to Asparagus salad

🍅

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 Asparagus salad

How many calories are in asparagus salad?

Asparagus salad contains 60 calories per 100 g. The same serving provides 2.5 g of protein, 5.5 g of carbohydrates, and 3.2 g of fat.

Is asparagus salad suitable for a diet?

Asparagus salad provides 2.6 g of fiber per 100 g and has a low glycemic index of 20. It is compatible with vegan, vegetarian, gluten-free, Mediterranean, and several other dietary patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026