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Asparagus Nutrition Facts

3 calories in 1 spear, medium (5-1/4" to 7" long)

Calories in Asparagus
Asparagus, raw
3 calories in Asparagus, 1 spear, medium (5-1/4" to 7" long)
1 spear, medium = 16g ≈ 0.035lb ≈ 0.56oz
0.20 calories / gram
0 Weight Watchers points
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Calorie Sources:68% carbohydrates; 27% proteins; 5% fats
Fats:19.20 mg
Carbohydrates:0.62 g (2 calories, 4% by weight)
Proteins:0.35 g (1 calorie, 2% by weight)
Water:14.92 g (93% by weight)
Fat Composition:56% polyunsaturated; 44% saturated
Trans Fat :~
Dietary Fiber:0.34 g (2% by weight)
Serving Sizes: 100 g
1 cup
1 spear, small (5" long or less)
1 spear, medium (5-1/4" to 7" long)
1 spear, large (7-1/4" to 8-1/2")
1 spear, extra large (8-3/4" to 10" long)
1 spear tip (2" long or less)
Scientific Name:Asparagus officinalis
Refuse:47 %
Refuse Description:Butt ends
Food Group:Vegetables and Vegetable Products
USDA #:11011
Tags: asparagas; asparagus;
Related Foods: Calories in Celtuce
Calories in Yardlong Bean
Vitamin A:121 IU
Retinol Activity Equivalent:6.08 mcg
α-Carotene:1.44 mcg
β-Carotene:71.84 mcg
Lutein + Zeaxanthin:113.60 mcg
Vitamin B-1:22.40 mcg
Vitamin B-2:22.40 mcg
Vitamin B-3:155.20 mcg
Vitamin B-5:43.20 mcg
Vitamin B-6:14.40 mcg
Vitamin B-9:8.32 mcg
Food folate:8.32 mcg
Dietary Folate Equivalent:8.32 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:2.56 mg
Vitamin C:896.00 mcg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:180.80 mcg
Added α-Tocopherol:~
γ-Tocopherol:14.40 mcg
Vitamin K:6.66 mcg
Calcium (Ca):3.84 mg
Copper (Cu):28.80 mcg
Fluoride (F):~
Iron (Fe):342.40 mcg
Magnesium (Mg):2.24 mg
Manganese (Mn):24 mcg
Phosphorus (P):8.32 mg
Potassium (K):32.32 mg
Selenium (Se):0.37 mcg
Sodium (Na):320 mcg
Zinc (Zn):86.40 mcg
Phytosterols:3.84 mg
Carbohydrates Total:0.62 g
Dietary Fiber:0.34 g
Sugars Total:0.30 g
Fructose:0.16 g
Glucose/Dextrose:0.10 g
Sucrose:36.80 mg
Proteins Total:0.35 g
Essential amino acids
Phenylalanine:11.20 mg
Leucine:19.20 mg
Methionine:4.80 mg
Lysine:16 mg
Isoleucine:11.20 mg
Valine:17.60 mg
Threonine:12.80 mg
Tryptophan:3.20 mg
Histidine:6.40 mg
Arginine:14.40 mg
Non-essential amino acids
Alanine:17.60 mg
Aspartic acid:80 mg
Betaine:96 mcg
Cystine:4.80 mg
Glutamic acid:36.80 mg
Glycine:14.40 mg
Proline:11.20 mg
Serine:16 mg
Tyrosine:8 mg
Fats Total:19.20 mg
Saturated fatty acids:6.40 mg
Monounsaturated fatty acids:~
Polyunsaturated fatty acids:8 mg
Trans fatty acids:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:6.40 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:~
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:~
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:~
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:6.40 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:1.60 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:92.80 mg
Product Type:Asparagus
Weight Watchers Points:0 point(s)
Atkins Diet (Induction) Rating:3 / 10
Atkins Diet (Maintanence) Rating:3 / 10
Zone Diet Rating:3 / 10
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Did you know?...British sailors were given lime juice to keep them from getting a disease called scurvy (malnutrition illness caused by a lack of certain vitamins). British sailors were often called "Limeys" because of this.
Related: Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt
Asparagus, cooked, boiled, drained
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