Asparagus, raw
Last updated 3 Nov 2026
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Asparagus is a vegetable eaten for its young stems. These figures describe raw asparagus with the tough bases of the stems removed. It consists mainly of water, with small amounts of protein and carbohydrate. Per 100g, it provides 103 kJ of energy, 2.9g of protein, 175µg of folate and 12mg of vitamin C.
Folate supports normal blood cell formation and is needed for cell division. Vitamin C helps the body absorb iron from plant foods and supports normal skin and connective tissue. Raw asparagus contains little fat or saturated fat, although cooking with butter or oil changes its nutritional content. Full nutrient figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 25 kcal |
Energy | 103 kJ |
Fat | 0.6g |
of which saturates | 0.1g |
Carbohydrate | 2g |
of which sugars | 1.9g |
2.9g | |
Salt | 0g |
Alcohol | 0g |
Water | 91g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
53µg | |
0µg | |
1.2mg | |
12mg | |
0.16mg | |
0.06mg | |
1mg | |
0.09mg | |
0µg | |
175µg | |
27mg | |
0.7mg | |
13mg | |
72mg | |
260mg | |
Sodium | 1mg |
0.7mg | |
0.08mg | |
1µg | |
Trace |
Other types of asparagus
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
25 kcal | 3.5g | 0.4g | 1.6g | |
35 kcal | 3.5g | 1.5g | 1.6g | |
21 kcal | 2.9g | 0.4g | 1.3g | |
24 kcal | 3.4g | 0.5g | – |
About these figures
Values are per 100g of the food as described (Tough base of stems removed). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.