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Wild Asparagus (Koşkunmaz) Calories
Low-calorie fibrous wild green rich in folate and vitamin K.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Wild Asparagus (Koşkunmaz) has 24 calories. It contains 4.1 g of carbs, 2.7 g of protein, 0.2 g of fat and 2.3 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild Asparagus (Koşkunmaz) Nutrition Facts
Selected: 100 g
24
KCAL / 100G
Carbs
4.1g
· 1% DV
Protein
2.7g
· 5% DV
Fat
0.2g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 37% · Fat 6%
Wild Asparagus (Koşkunmaz) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 2.7 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Wild Asparagus (Koşkunmaz)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 24 kcal |
| 1 piece (small) | 8 g | 2 kcal |
| 1 serving (small) | 50 g | 12 kcal |
| 10 piece (medium) | 80 g | 19 kcal |
| 1 cup (chopped) | 90 g | 22 kcal |
| 100 g | 100 g | 24 kcal |
| 1 cup (whole) | 130 g | 31 kcal |
| 1 serving (large) | 180 g | 43 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Wild Asparagus (Koşkunmaz)
How can you tell edible wild asparagus from lookalikes?
You should only eat wild asparagus when its identity has been confirmed by a knowledgeable forager or botanist. Several wild plants can be mistaken for edible shoots, and photos or a general description are not enough to establish that a plant is safe.
What does wild asparagus taste like?
Wild asparagus usually has a more pronounced, earthy and slightly bitter flavor than cultivated asparagus. Its taste can vary with the species and how mature the shoots are; younger, tender shoots tend to be milder.
Can you roast wild asparagus?
Yes, wild asparagus can be roasted. Trim any tough ends, coat the tender shoots lightly with oil, and roast until just tender; thinner wild shoots may cook faster than the thicker cultivated asparagus commonly sold in shops.
Do you need to peel wild asparagus?
No, thin, tender wild asparagus usually does not need peeling. If the lower stems feel thick or fibrous, peel just that section or trim it away; peeling the whole shoot can remove more tender flesh than necessary.
Can wild asparagus replace regular asparagus in recipes?
Yes, wild asparagus can replace cultivated asparagus in many cooked recipes, but its thinner shoots and stronger flavor may change the result. Add it later in the cooking process and taste before adding extra seasoning.
Is wild asparagus safe to eat raw?
Yes, fresh, correctly identified wild asparagus shoots can be eaten raw after thorough washing. The stems may be fibrous, so choose tender shoots for salads; never taste a foraged plant to test whether its identity is correct.
How should you store wild asparagus in the fridge?
Keep wild asparagus unwashed in the refrigerator, loosely wrapped in a damp cloth or paper towel. Wash it just before cooking, since storing wet shoots can speed spoilage, and use it while the stems are still firm and fresh.
Can you freeze wild asparagus?
Yes, wild asparagus can be frozen, though it may soften after thawing. Wash and trim the shoots, blanch them briefly, cool and drain them well, then freeze in portions for use in soups, stir-fries, or other cooked dishes.
What goes well with wild asparagus?
Wild asparagus pairs well with eggs, lemon, garlic, olive oil, and mild cheeses. Its earthy, slightly bitter taste also works in pasta, risotto, or simple side dishes, where a few complementary ingredients let the shoots remain prominent.
Why does wild asparagus taste bitter?
Wild asparagus can taste bitter because its flavor is naturally more assertive, especially when shoots are older or less tender. Trim tough portions and briefly blanch the shoots before sautéing if you want a milder result.
Wild Asparagus (Koşkunmaz) Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin C
13mg · 14% DV
Folate
52µg · 13% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.17mg · 19% DV
Iron
1.9mg · 11% DV
Manganese
0.21mg · 9% DV
Phosphorus
54mg · 8% DV
Potassium ⭐
210mg · 6% DV
Sodium
3mg · 0% DV
Wild Asparagus (Koşkunmaz) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild Asparagus (Koşkunmaz)
To burn the 24 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.
What is Wild Asparagus (Koşkunmaz)?
Wild asparagus (Koşkunmaz) is a wild green eaten for its tender young shoots. These are usually cooked briefly so they stay pleasantly firm; the flavour is fresh and gently grassy, often with a faint bitterness.
Depending on the region, the shoots may be sautéed, steamed or grilled, then served as a side, folded into eggs, or added to pasta and salads. It is a low-calorie, fibre-containing vegetable that also supplies folate and vitamin K. A little olive oil, lemon and salt make a simple pairing, while quick cooking helps preserve its texture.
How Nutritious Is Wild Asparagus (Koşkunmaz)?
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.
Is Wild Asparagus (Koşkunmaz) 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 Wild Asparagus (Koşkunmaz) Contain Allergens?
No known major allergens
Which Diets Is Wild Asparagus (Koşkunmaz) 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
Wild Asparagus (Koşkunmaz) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.