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Asparagus Nutrition Facts

4 calories in 1 spear, large (7-1/4" to 8-1/2")

Calories in Asparagus
Asparagus, raw
4 calories in Asparagus, 1 spear, large (7-1/4" to 8-1/2")
1 spear, large = 20g ≈ 0.044lb ≈ 0.71oz
0.20 calories / gram
0 Weight Watchers points
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Calorie Sources:68% carbohydrates; 27% proteins; 5% fats
Fats:24.00 mg
Carbohydrates:0.78 g (3 calories, 4% by weight)
Proteins:0.44 g (1 calorie, 2% by weight)
Water:18.64 g (93% by weight)
Fat Composition:56% polyunsaturated; 44% saturated
Trans Fat :~
Dietary Fiber:0.42 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:151 IU
Retinol Activity Equivalent:7.60 mcg
α-Carotene:1.80 mcg
β-Carotene:89.80 mcg
Lutein + Zeaxanthin:142 mcg
Vitamin B-1:28.00 mcg
Vitamin B-2:28.00 mcg
Vitamin B-3:194 mcg
Vitamin B-5:54 mcg
Vitamin B-6:18 mcg
Vitamin B-9:10.40 mcg
Food folate:10.40 mcg
Dietary Folate Equivalent:10.40 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:3.20 mg
Vitamin C:1.12 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:226 mcg
Added α-Tocopherol:~
γ-Tocopherol:18 mcg
Vitamin K:8.32 mcg
Calcium (Ca):4.80 mg
Copper (Cu):36 mcg
Fluoride (F):~
Iron (Fe):428 mcg
Magnesium (Mg):2.80 mg
Manganese (Mn):30 mcg
Phosphorus (P):10.40 mg
Potassium (K):40.40 mg
Selenium (Se):0.46 mcg
Sodium (Na):400.00 mcg
Zinc (Zn):108 mcg
Phytosterols:4.80 mg
Carbohydrates Total:0.78 g
Dietary Fiber:0.42 g
Sugars Total:0.38 g
Fructose:0.20 g
Glucose/Dextrose:0.13 g
Sucrose:46 mg
Proteins Total:0.44 g
Essential amino acids
Phenylalanine:14.00 mg
Leucine:24.00 mg
Methionine:6.00 mg
Lysine:20 mg
Isoleucine:14.00 mg
Valine:22 mg
Threonine:16.00 mg
Tryptophan:4.00 mg
Histidine:8.00 mg
Arginine:18 mg
Non-essential amino acids
Alanine:22 mg
Aspartic acid:100.00 mg
Betaine:120 mcg
Cystine:6.00 mg
Glutamic acid:46 mg
Glycine:18 mg
Proline:14.00 mg
Serine:20 mg
Tyrosine:10 mg
Fats Total:24.00 mg
Saturated fatty acids:8.00 mg
Monounsaturated fatty acids:~
Polyunsaturated fatty acids:10 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]:8.00 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]:8.00 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:2.00 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:0.12 g
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?...Those with thyroid problems should avoid eating large amounts of cabbage or cauliflower. They both interfere with the body's absorption of iodine, needed by the thyroid gland.
Related: Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt
Asparagus, cooked, boiled, drained
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