Asparagus: Calories, Nutrition Facts, and Health Benefits (2026)

Asparagus contains 27 calories per 1 cup (134 g), providing 2.9 g of protein, 5.2 g of carbohydrates, and 2.8 g of fiber. It is notable for its vitamin K content, offering 55.7 mcg per serving, along with 7.5 mg of vitamin C, which is 8% of the daily value.

This page explores the nutritional profile of asparagus, focusing on its benefits per serving size. We will examine its calorie content, key vitamins, and how it compares to other vegetables.

Asparagus Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for asparagus per 1 cup (134 g) and per 100 g.

Values are for 1 cup (134 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	27	20	1%
Protein	2.9 g	2.2 g	6%
Carbohydrates	5.2 g	3.9 g	2%
Fiber	2.8 g	2.1 g	10%
Sugar	2.5 g	1.9 g	-
Fat	0.2 g	0.1 g	0%
Vitamin C	7.5 mg	5.6 mg	8%
Potassium	271 mg	202 mg	6%
Vitamin K	55.7 mcg	41.6 mcg	46%
Folate	70 mcg	52 mcg	17%
Vitamin A	51 mcg	38 mcg	6%

About 61% of asparagus calories come from carbohydrates, 35% from protein and 4% from fat.

Asparagus by Health Goal

The by-goal ratings section highlights how asparagus fits into various dietary objectives, including weight loss and blood sugar management.

Goal	Rating	Why
Weight loss	Excellent	27 calories per serving with 2.8 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 7.5 mg vitamin C (8% DV)
Digestion	Good	2.8 g fiber per serving supports regularity
Heart health	Good	Potassium (271 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2.9 g); best as a vitamin-rich choice, not a protein source

Asparagus and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Asparagus has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Asparagus Compares to Other Vegetables

In the comparison table, we will see how asparagus stacks up against other common vegetables in terms of nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Asparagus	20	1.9	2.1	5.6
Green Beans	31	3.3	2.7	12.2
Broccoli	34	1.7	2.6	89.2
Okra	33	1.5	3.2	23.0

Asparagus Myths, Checked

Asparagus pee means something is wrong , False. It is a harmless effect of sulfur compounds breaking down; only some people can smell it.

White and green asparagus differ greatly in nutrition , Misleading. White asparagus is grown without light; nutrition is similar with slightly less vitamin C.

How to Track Asparagus

Vegetable portions and cooking method both change the numbers, so the same asparagus can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log asparagus accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of asparagus?

One cup of asparagus contains 27 calories. This low-calorie count makes it a great addition to a balanced diet.

Is asparagus good for weight loss?

Asparagus can support weight loss due to its low calorie and high fiber content. With 2.8 g of fiber per cup, it can help you feel full longer.

Can people with diabetes eat asparagus?

Yes, people with diabetes can eat asparagus. Its glycemic index is about 15, indicating a low impact on blood sugar levels.

How much folate is in asparagus?

Asparagus contains 70 mcg of folate per cup. Folate is important for DNA synthesis and overall health.

Is asparagus high in sugar?

Asparagus is low in sugar, with only 2.5 g per cup. This makes it suitable for various dietary plans.

Why does asparagus make urine smell?

Asparagus can cause urine to smell due to the breakdown of asparagusic acid, which releases sulfur-containing compounds.

Key Takeaways

• Asparagus has 27 calories per cup.
• It provides 2.8 g of fiber, aiding digestion.
• Asparagus contains 55.7 mcg of vitamin K per serving.
• The glycemic index of asparagus is about 15.
• It has only 2.5 g of sugar per cup.
• Asparagus is rich in folate, offering 70 mcg per serving.