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Wild asparagus Calories
High fiber, low calorie, source of vitamin K and folate
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wild asparagus (30 g) has 6 calories. That works out to 20 calories per 100 g. It contains 1.1 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 12.3 µg of Vitamin K covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild asparagus Nutrition Facts
Selected: 1 piece (medium) · 30 g
6
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.7g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 35% · Fat 11%
Wild asparagus nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 6 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.7 g | 1% |
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 Medium Wild asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 6 kcal |
| 1 piece (small) | 20 g | 4 kcal |
| 1 piece (large) | 50 g | 10 kcal |
| 1 serving (medium) | 80 g | 16 kcal |
| 1 cup (chopped) | 90 g | 18 kcal |
| 100 g | 100 g | 20 kcal |
| 5 piece (medium) | 100 g | 20 kcal |
| 1 bottle (whole) | 200 g | 40 kcal |
| 1 pack (whole) | 250 g | 50 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Wild asparagus
How do you cook wild asparagus?
Cook wild asparagus briefly by sautéing it in olive oil or blanching it until just tender. It works well with lemon, garlic, or eggs; longer cooking can make the slender shoots limp and less appealing.
How can you identify wild asparagus safely?
Wild asparagus has recognizable young shoots, but similar-looking wild plants can be unsafe to eat. Confirm the species with a reliable field guide or an experienced forager before harvesting; never eat a shoot based on appearance alone.
When is wild asparagus in season?
Wild asparagus is typically gathered in spring, when its new shoots are young and tender. The exact season varies with the climate and location, so local foragers and markets are the best guide to its brief harvest period.
What does wild asparagus taste like?
Wild asparagus often has a more pronounced, earthy or slightly bitter flavor than cultivated asparagus, and its thin shoots may be firmer. Taste varies by species and maturity, so younger shoots are generally milder and more tender.
Can you eat wild asparagus raw?
Yes, young wild asparagus can be eaten raw once its identity is certain and the shoots are thoroughly washed. Older shoots may be tough or fibrous, so lightly cooking them can make them easier to eat.
How do you prepare wild asparagus before cooking?
Rinse wild asparagus well to remove soil and grit, then trim off any tough, woody ends. If the lower part feels especially fibrous, peel it lightly; cutting the shoots to a similar length helps them cook evenly.
Can wild asparagus be frozen?
Yes. Clean wild asparagus, blanch the shoots briefly, cool them promptly in cold water, and drain them well before freezing in an airtight container. They may soften after thawing, so use frozen shoots in cooked dishes rather than salads.
How should you store wild asparagus?
Keep wild asparagus unwashed in the refrigerator, loosely wrapped in a damp paper towel. Wash it just before cooking and use it promptly, since thin freshly gathered shoots can lose their crispness and deteriorate quickly.
Is wild asparagus the same as cultivated asparagus?
No. Wild asparagus refers to naturally growing asparagus species, while cultivated asparagus is grown as a crop, usually with thicker, more uniform spears. Their flavor and texture can differ, and the exact wild species varies by region.
Do you need to peel wild asparagus?
Usually not if the wild asparagus shoots are young and slender. For thicker or more mature shoots, peeling the lower section can remove tough fibers; trimming a small piece and checking its texture is a practical guide.
Wild asparagus Vitamins & Minerals
Vitamins
Vitamin K
12.3µg · 10% DV
Folate
15.6µg · 4% DV
B1
0.04mg · 3% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.05mg · 6% DV
Phosphorus
15mg · 2% DV
Potassium ⭐
61mg · 2% DV
Manganese
0.04mg · 2% DV
Sodium
0.6mg · 0% DV
Wild asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild asparagus
To burn the 6 calories in 1 piece (medium) (30 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?
Wild asparagus refers to the slender young shoots gathered in the spring, especially around the Mediterranean. They are thinner and often more assertive in flavour than cultivated asparagus, with a fresh, grassy taste and a slight bitterness. The tender tips cook quickly: sauté them with olive oil, fold them into eggs, or add them to pasta and grain dishes. In Turkey and other Mediterranean regions, they are also served simply with lemon as a side or small plate.
Wild asparagus is a low-calorie, fibre-containing vegetable that can add freshness to a meal without making it heavy. Cook it briefly to keep some bite, and pair it with eggs, beans or a little cheese for a more substantial dish.
How Nutritious Is Wild asparagus?
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 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 Contain Allergens?
No known major allergens
Which Diets Is Wild 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
Wild asparagus Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.