How many calories are in asparagus?

One cup of asparagus (about 12 spears, 134g) has 27 calories. Per 100g, asparagus is only 20 calories. Four spears have just 12 calories. It's one of the lowest-calorie vegetables you can eat.

Is asparagus good for weight loss?

Asparagus is excellent for weight loss at just 20 cal/100g. It's 93% water, high in fiber (2.1g/100g), and acts as a natural diuretic to reduce water retention. You can eat asparagus freely without worrying about calories.

What nutrients are in asparagus?

Asparagus is rich in folate (52mcg per 100g, 13% daily value), vitamin K (41.6mcg, 35% daily value), and vitamin C (5.6mg). Also provides potassium (202mg), iron (2.1mg), and antioxidants. One of the most nutrient-dense vegetables.

Is asparagus keto-friendly?

Yes, asparagus is perfect for keto with only 1.8g net carbs per 100g (3.9g carbs - 2.1g fiber). You can eat it freely on keto. It's one of the best low-carb vegetables available.

Why does asparagus make urine smell?

Asparagus contains asparagusic acid, which breaks down into sulfur compounds during digestion. These compounds are volatile and detected within 15-30 minutes of eating. About 40% of people can't smell it due to genetic variation.

How should I store asparagus?

Treat asparagus like fresh flowers: trim ends and stand upright in a jar with 1 inch of water, cover loosely, refrigerate. Lasts 5-7 days. Alternatively, wrap ends in damp paper towel. Don't wash until ready to use.

What's the best way to cook asparagus?

Roasting at 400°F for 12-15 minutes brings out natural sweetness. Grilling adds smoky flavor. Steaming preserves nutrients (3-5 minutes). Sautéing in olive oil is quick (5 minutes). Don't overcook, it should be tender-crisp.

White vs green asparagus: what's the difference?

White asparagus is grown underground (no sunlight = no chlorophyll). It's milder, more tender, and popular in Europe. Green asparagus has slightly more nutrients and a stronger flavor. Calories are nearly identical.

Is asparagus a natural diuretic?

Yes, asparagus has mild diuretic properties from asparagine amino acid and high potassium. It can help reduce water retention and bloating. This makes it popular for 'de-bloating' before events, though effects are modest.

How much asparagus can I eat per day?

You can eat asparagus freely, even a full pound (454g) is only 91 calories. A reasonable daily amount is 1-2 cups (about 12-24 spears). The main limit is gas/bloating from the fiber if you eat large amounts.

All Foods

Calories in Asparagus

USDA Verified · FDC 168389 · Aug 2026

27 calories

per 1 cup (about 12 spears) (134g)

2.2g

Protein

3.9g

Carbs

0.1g

Fat

2.1g

Fiber

Per 100g raw

Log Asparagus in one photo

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