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Green Asparagus

Green Asparagus

EverydayFresh

Green asparagus is a spring vegetable from the lily family, recognized by its long, spear-like stalks with tight tips and vibrant green color. It provides a low-calorie source of dietary fiber, folate, and vitamins A, C, and K, with higher antioxidant levels than white (grown underground) or purple varieties. The stalks develop a tender-crisp texture when properly steamed, roasted, or grilled, while their natural grassy flavor pairs well with citrus and savory sauces.

Macro Impact

A 6 spears serving contains 23 calories, 2g protein, 5g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 23 calories?
Walking3.5 mph, moderate pace
5 min
YogaModerate effort, gentle pace
4 min
SwimmingModerate effort, freestyle
3 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
3 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size6 spears (90 g)
Amount per serving
Calories23
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate5g
2%
Dietary Fiber2g
6%
Total Sugars1g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron0.6mg
4%
Potassium259mg
6%

* 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
5 / 275 g
2%
Fiber
2 / 28 g
6%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 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
1%
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
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
6%
Valine
0 / 2 g
4%
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
9%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
130 / 400 mcg
32%
Vitamin A
23 / 800 mcg
3%
Vitamin C
10 / 83 mg
12%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
5%
Magnesium
12 / 370 mg
3%
Manganese
0 / 2 mg
5%
Phosphorous
55 / 700 mg
8%
Potassium
259 / 3k mg
9%
Selenium
0 / 55 mcg
0%
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
36 / 2.3k mg
2%
Other
Ethyl Alcohol
0 g
Water
83 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, green, raw. Frida. Public Food Key 64.
  3. 3.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.

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