Asparagus, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin K.

The food contains 3.98g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.2 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

It belongs to American cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Asparagus, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein34%
 Calories from Fat4%
 Calories from Carbs62%

Why this is good for you

  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A756 IU15.1%Top 30%High
Retinol0 mcg
Retinol Activity Equivalent38 mcg
Alpha Carotene9 mcg
Beta Carotene449 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin710.1 mcg
Vitamin C5.6 mg9.3%Top 30%High
Vitamin E1.1 mg3.8%Top 30%High
Beta Tocopherol0 mg
Gamma Tocopherol0.1 mg
Delta Tocopherol0 mg
Vitamin K41.6 mcg52%Top 10%Very High
Thiamin0.14 mg9.5%Mid 40%Average
Riboflavin0.14 mg8.3%Mid 40%Average
Niacin0.98 mg4.9%Mid 40%Average
Vitamin B60.09 mg4.5%Mid 40%Average
Folate52 mcg13%Top 30%High
Food Folate52 mcg
Folic Acid0 mcg
Dietary Folate Equivalents52 mcg
Vitamin B120 mcg
Pantothenic Acid0.27 mg2.7%Mid 40%Average
Choline16 mg
Betaine0.6 mg

Mineral Analysis

Calcium24 mg2.4%Mid 40%Average
Iron2.1 mg11.9%Top 30%High
Magnesium14 mg3.5%Bottom 30%Low
Phosphorus52 mg5.2%Bottom 30%Low
Potassium202 mg5.8%Mid 40%Average
Sodium2 mg0.1%Bottom 10%Very Low
Zinc0.54 mg3.6%Mid 40%Average
Copper0.19 mg9.5%Top 30%High
Manganese0.16 mg7.9%Mid 40%Average
Selenium2.3 mcg3.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate4 g1.3%Bottom 30%Low
Dietary Fiber2.1 g8.4%Top 30%High
Starch0 g
Sugars1.9 g
Sucrose230 mg
Glucose650.1 mg
Fructose1000.1 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein2.2 g4.4%Bottom 30%Low
Tryptophan27 mg
Threonine84 mg
Isoleucine75 mg
Leucine128 mg
Lysine104 mg
Methionine31 mg
Cystine31 mg
Phenylalanine75 mg
Tyrosine52 mg
Valine115 mg
Arginine91 mg
Histidine49 mg
Alanine115 mg
Aspartic Acid507.9 mg
Glutamic Acid233 mg
Glycine93 mg
Proline71 mg
Serine106 mg

Fat Analysis

Total Fat0.12 g0.18%Bottom 10%Very Low
Saturated Fat0.04 g0.2%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids10 mg
Total Omega 6 Fatty Acids40 mg

Other Nutrients Analysis

Alcohol0 g
Water93.2 g
Ash0.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 20 Calories from Fat 1

% Daily Value *

Total Fat 0.12 g 0.18%

Saturated Fat 0.04 g 0.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2 mg 0.1%

Total Carbohydrates 4 g 1.3%

Dietary Fiber 2.1 g8.4%

Sugars 1.9 g

Protein 2.2 g 4.4%

Vitamin A 15.1% Vitamin C 9.3%

Calcium 2.4% Iron 11.9%

*Based on a 2000 Calorie diet

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Protein 2.4 g | Carbs 4.1 g | Fat 0.22 g


Unprepared Frozen Asparagus

Per 100g | Calories 24
Protein 3.2 g | Carbs 4.1 g | Fat 0.23 g


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Protein 3.1 g | Carbs 9.2 g | Fat 0.5 g


Unprepared Frozen (Globe or French)..

Per 100g | Calories 38
Protein 2.6 g | Carbs 7.8 g | Fat 0.43 g


Drained Boiled Cooked Asparagus

Per 100g | Calories 22
Protein 2.4 g | Carbs 4.1 g | Fat 0.22 g


Solids and Liquids Regular Pack..

Per 100g | Calories 15
Protein 1.8 g | Carbs 2.47 g | Fat 0.18 g