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Asparagus (raw) — Nutrition Facts
USDA FoodData Central · Decent protein density11 g protein per 100 kcal
Protein 35% · 2.2 g
Carbs 61% · 3.9 g
Fat 4% · 0.1 g
Diet compliance
| Diet | Why |
|---|
| ✓ Keto | 1.8 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Asparagus (raw) · per 100 g
Calories20
Total Fat 0.1 g0% DV
Saturated Fat 0 g0% DV
Cholesterol 0 mg0% DV
Sodium 2 mg0% DV
Total Carbs 3.9 g1% DV
Fiber 2.1 g8% DV
Sugars 1.9 g
Protein 2.2 g4% DV
Vitamin D 0 µg · Calcium 24 mg · Iron 2.1 mg · Potassium 202 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 20 |
| 1 cup | 134 g | 26.8 |
| 1 spear, small (5" long or less) | 12 g | 2.4 |
| 1 spear, medium (5-1/4" to 7" long) | 16 g | 3.2 |
| 1 spear, large (7-1/4" to 8-1/2") | 20 g | 4 |
| 1 spear, extra large (8-3/4" to 10" long) | 24 g | 4.8 |
| 1 spear tip (2" long or less) | 4 g | 0.7 |
Protein per calorie
Asparagus (raw) delivers 11 g of protein per 100 calories — see where it ranks →
Saves to this browser — see My Dex
FAQ
How many calories are in Asparagus (raw)?
Asparagus (raw) has 20 calories per 100 grams, which is about 26.8 calories per 1 cup.
How much protein is in Asparagus (raw)?
Asparagus (raw) has 2.2 g of protein per 100 grams — 11 g of protein per 100 calories.
Is Asparagus (raw) keto-friendly?
Asparagus (raw) has 1.8 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Asparagus (raw) vegan?
Asparagus (raw) is vegan — it contains no animal-derived ingredients.
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