1 cup (chopped) of Cooked asparagus (180 g) has 40 calories. That works out to 22 calories per 100 g. It contains 7.4 g of carbs, 4.3 g of protein, 0.4 g of fat and 3.6 g of fiber. Its 91.1 µg of Vitamin K covers 76% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Cooked asparagus Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

2.4g

· 5% DV

Fat

0.2g

· 0% DV

Fiber

· 7% DV

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

Calories come from: Carbs 59% · Protein 35% · Fat 6%

Cooked asparagus Vitamins & Minerals

Vitamins

Vitamin K

50.6µg · 42% DV

Folate

149µg · 37% DV

0.14mg · 12% DV

0.14mg · 11% DV

Minerals

Selenium

6.1µg · 11% DV

Zinc

1mg · 9% DV

Phosphorus

54mg · 8% DV

Potassium ⭐

224mg · 7% DV

How Nutritious Is Cooked asparagus?

Nutrient density

Very high

84/ 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.

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 Cooked asparagus

To burn the 22 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

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 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 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 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

✓ Suitable

Low FODMAP

— Not suitable

Cooked asparagus Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 4:1

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

Compare Cooked asparagus

🥬vs🍅

Cooked asparagus vs Tomato4 kcal more per 100 g

→🥬vs🥗

Cooked asparagus vs Mixed Green Salad4 kcal more per 100 g

→🥬vs🫑

Cooked asparagus vs Red Pepper9 kcal fewer per 100 g

→🥬vs🥄

Cooked asparagus vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to 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 Cooked asparagus

How many calories are in cooked asparagus?

Cooked asparagus contains 22 calories per 100 g. The same amount provides 2.4 g of protein, 4.1 g of carbohydrates, and 0.2 g of fat.

Is cooked asparagus suitable for a keto diet?

Yes, cooked asparagus is compatible with a keto diet. It has 4.1 g of carbohydrates and 2 g of fiber per 100 g, with a glycemic index of 15.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026