Asparagus vs Green Beans: Calories and Nutrition Compared (2026)

Asparagus has 20 calories and 2.2 g of protein, while green beans contain 31 calories and 1.8 g of protein. Asparagus is lower in calories and higher in protein.

Asparagus and green beans are popular vegetables known for their nutritional benefits. This comparison highlights their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Asparagus and Green Beans?

Asparagus is a green vegetable that is low in calories and high in vitamins and minerals. It is often enjoyed steamed, grilled, or roasted. Green beans are a type of legume that are commonly consumed as a vegetable. They are versatile and can be eaten raw, steamed, or cooked in various dishes.

Asparagus vs Green Beans: Nutrition Side by Side

Below is a side-by-side comparison of asparagus and green beans, showcasing their nutritional profiles.

Nutrient (per 100 g)	Asparagus (raw)	Green beans (raw)
Calories	20 kcal	31 kcal
Protein	2.2 g	1.8 g
Carbs	3.9 g	7.0 g
Sugar	1.9 g	3.3 g
Fat	0.1 g	0.2 g
Fiber	2.1 g	2.7 g
Sodium	2 mg	6 mg

Which Is Better, Asparagus or Green Beans?

For weight loss: Asparagus has 20 calories, while green beans have 31 calories. Choosing asparagus may be more beneficial for weight loss.

For muscle and protein: Asparagus provides 2.2 g of protein compared to 1.8 g in green beans. Asparagus is the better choice for protein intake.

For low-carb or low-sugar: Asparagus has 3.9 g of carbs and 1.9 g of sugar, while green beans have 7.0 g of carbs and 3.3 g of sugar. Asparagus is lower in both carbs and sugar.

How to Track Asparagus and Green beans Accurately

Portion sizes and macronutrient content can easily be misjudged when preparing meals. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only and are not intended as medical advice. Always consult with a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, asparagus or green beans?

Asparagus has 2.2 g of protein, while green beans have 1.8 g of protein.

Which has fewer calories, asparagus or green beans?

Asparagus has 20 calories, whereas green beans have 31 calories.

What is the carbohydrate content of asparagus?

Asparagus contains 3.9 g of carbohydrates per 100 g.

What is the sugar content of green beans?

Green beans contain 3.3 g of sugar per 100 g.

How much fiber is in asparagus?

Asparagus has 2.1 g of fiber per 100 g.

What is the sodium content in green beans?

Green beans have 6 mg of sodium per 100 g.

Key Takeaways

• Asparagus has 20 calories per 100 g.
• Green beans have 31 calories per 100 g.
• Asparagus contains 2.2 g of protein.
• Green beans contain 1.8 g of protein.
• Asparagus has 3.9 g of carbohydrates.
• Green beans have 7.0 g of carbohydrates.