OpenNutrition

AboutDownload
Asparagus

Asparagus

EverydayFresh

Asparagus is a perennial spring vegetable recognized by its elongated spear shape and tightly closed tip. Fresh green asparagus is most common, though white (grown underground to prevent chlorophyll development) and purple (containing anthocyanins) varieties offer distinct flavors and textures. This low-calorie vegetable provides notable fiber, folate, and vitamins A/C/K, while its sulfur-containing compounds create the characteristic odor often detected in urine after consumption.

Macro Impact

A 6 spears serving contains 18 calories, 2g protein, 3g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 18 calories?
Walking3.5 mph, moderate pace
4 min
YogaModerate effort, gentle pace
3 min
SwimmingModerate effort, freestyle
2 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size6 spears (90 g)
Amount per serving
Calories18
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate3g
1%
Dietary Fiber2g
7%
Total Sugars2g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium22mg
2%
Iron2mg
11%
Potassium182mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
2 / 28 g
7%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
47 / 400 mcg
12%
Vitamin A
34 / 800 mcg
4%
Vitamin C
5 / 83 mg
6%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
37 / 105 mcg
36%
Minerals
Calcium
22 / 1k mg
2%
Copper
0 / 1 mg
19%
Iron
2 / 13 mg
15%
Magnesium
13 / 370 mg
3%
Manganese
0 / 2 mg
7%
Phosphorous
47 / 700 mg
7%
Potassium
182 / 3k mg
6%
Selenium
2 / 55 mcg
4%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
4 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
84 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Asparagus, green, raw. USDA Foundational Foods. FDC ID 2710823.
  2. 2.Asparagus, raw. USDA Standard Reference, Legacy. Food ID 168389.
  3. 3.Asparagus, raw. Canadian Nutrient File. Food ID 1990.
  4. 4.Asparagus, green, raw. Frida. Public Food Key 64.
  5. 5.Asparagus, all types, raw. Frida. Public Food Key 753.
  6. 6.Asparagus, white, raw. Frida. Public Food Key 878.
  7. 7.Asparagus, green, raw. Australian Nutrient Database. Public Food Key F000155.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC