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Green Asparagus Calories
Low calorie, source of fiber and folate, rich in vitamins C and K
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Green Asparagus (90 g) has 18 calories. That works out to 20 calories per 100 g. It contains 3.5 g of carbs, 2 g of protein, 0.1 g of fat and 1.9 g of fiber. Its 37.4 µg of Vitamin K covers 31% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green Asparagus Nutrition Facts
Selected: 5 piece (medium) · 90 g
18
KCAL / 90G
Carbs
3.5g
· 1% DV
Protein
2g
· 4% DV
Fat
0.1g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 35% · Fat 4%
Green Asparagus nutrition facts table · 5 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 18 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 2 g | 4% |
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 5 Pieces of Green Asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 90 g | 18 kcal |
| 1 piece (small) | 18 g | 4 kcal |
| 1 piece (large) | 25 g | 5 kcal |
| 1 serving (medium) | 85 g | 17 kcal |
| 100 g | 100 g | 20 kcal |
| 1 cup (chopped) | 134 g | 27 kcal |
| 10 piece (large) | 180 g | 36 kcal |
| 1 cup (whole) | 180 g | 36 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Green Asparagus
How do you cook green asparagus?
Green asparagus can be roasted, sautéed, grilled, or steamed. Toss the trimmed spears with a little oil and cook until tender but still bright and slightly crisp. Thin spears cook quickly, so keep an eye on them to prevent a soft, mushy texture.
How do you trim green asparagus?
Cut off the dry, woody ends of green asparagus before cooking. You can bend a spear gently until it snaps, then use that piece as a guide for trimming the rest. For a neater result, line up the spears and cut off their ends together.
Do you have to peel green asparagus?
No, thin green asparagus usually does not need peeling. Thick spears can have a fibrous outer layer near the base, so peel just the lower portion with a vegetable peeler. Leave the tender tips and upper stalks unpeeled.
How do you choose fresh green asparagus?
Choose green asparagus with firm, straight stalks and compact, closed tips. The cut ends should look fresh rather than dried out, and the spears should not feel limp or slimy. Thicker spears are not necessarily older, but their texture may be more fibrous.
How should you store green asparagus in the fridge?
Store green asparagus upright in the refrigerator, with the cut ends in a little water, loosely covered. You can also wrap the ends in a damp paper towel. Keep it chilled and wash the spears just before using them.
Can you freeze green asparagus?
Yes, green asparagus freezes well for cooked dishes. Trim and briefly blanch the spears, cool them quickly in cold water, then dry and pack them airtight. Add the frozen spears straight to soups or sautés rather than thawing them first.
Can you eat green asparagus raw?
Yes, green asparagus can be eaten raw. Wash it, remove the tough ends, and shave or slice the stalks thinly so they are easier to chew. Young, thin spears are usually more pleasant raw than thick, fibrous ones.
Why does green asparagus make your urine smell?
Compounds in green asparagus break down into sulfur-containing substances that can give urine a distinctive smell. This is a harmless effect after eating asparagus, and not everyone notices it because people vary in their ability to detect the odor.
What is the difference between green and white asparagus?
Green asparagus grows exposed to sunlight, while white asparagus is grown with its shoots covered to keep out light. Green asparagus typically has a more pronounced, grassy flavor and needs less peeling; white spears often have thicker, more fibrous skin.
Why is green asparagus sometimes bitter or stringy?
Green asparagus can taste bitter or feel stringy when the stalks are old, thick, or overcooked. Choose firm spears, trim the woody ends, and cook them only until tender. Peeling the lower part of especially thick stalks can also improve their texture.
Green Asparagus Vitamins & Minerals
Vitamins
Vitamin K
37.44µg · 31% DV
Folate
46.8µg · 12% DV
B1
0.13mg · 11% DV
B2
0.13mg · 10% DV
Minerals
Copper
0.17mg · 19% DV
Iron
1.89mg · 11% DV
Phosphorus
47mg · 7% DV
Manganese
0.14mg · 6% DV
Potassium ⭐
182mg · 5% DV
Sodium
1.8mg · 0% DV
Green Asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Asparagus
To burn the 18 calories in 5 piece (medium) (90 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 Green Asparagus?
Green asparagus is made up of the tender young shoots of the asparagus plant, eaten stem and tip together. Its flavour is gently grassy and slightly sweet, while the texture can stay pleasantly crisp if cooked briefly. Roasting, steaming and grilling are common ways to prepare it; it also works well in salads, pasta dishes or alongside eggs. It is a low-calorie vegetable with fibre, and is a source of folate as well as vitamins C and K. For a simple, lighter side, cook it with a little oil and finish with lemon; its fresh flavour also pairs well with fish or grains.
How Nutritious Is Green 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 Green 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 Green Asparagus Contain Allergens?
No known major allergens
Which Diets Is Green 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
Green Asparagus Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.