Calories in Asparagus?

For those that want to know how many calories in asparagus, you have certainly come to the right place. This page is devoted solely to providing you with all of the information that you will need when it comes to not only asparagus calories, but also asparagus nutrition facts as well.

We have various other pages on our site dedicated to calories in other vegetables and fruits, and these can be found on the menu located on the left hand side of the page.

The asparagus comes from the plant family the Asparagaceae, and is a spring vegetable. The popular green vegetable is produced in Europe, Asia, Africa, North America and also South America, in millions of tonnes each year. T

he asparagus is incredibly low in calories, and thus is a very popular vegetable for dieters, and it also holds a wide range of nutritional benefits, which we highlight for you further down the page.

One amazing benefit of eating asparagus is that it contains a large amount of asparagine, an amino acid that acts as a natural diuretic.

How many calories in asparagus?

The asparagus comes in individual pieces that are shaped like spears, and when you are looking at recipes that include this vegetable, they will commonly be referred to in this way. With this being the case it is natural for you to think the number of calories asparagus holds will vary depending on the size of each piece, or spear. In order to be as accurate as possible we have broken down the sizes of asparagus for you. To compare the raw and cooked version of the asparagus we have provided various examples as well as asparagus soup calories.

Calories in boiled asparagus with no salt added

In a 2.1 oz serving of 4 asparagus pieces there are 13 calories

Calories in asparagus - raw

In a small piece of asparagus up to 5 inches in length there are 2 calories
In a medium piece of asparagus 5-7 inches in length there are 3 calories
In a large piece of asparagus 7-8.5 inches in length there are 4 calories
In an extra large piece of asparagus 8.5-10 inches in length there are 5 calories
In a 2.3 oz serving of 4 pieces of asparagus there are 13 calories

Asparagus calories by weight:

In 1 oz of raw asparagus there are 6 calories
In 10 g of raw asparagus there are 2 calories

In 1 oz of boiled asparagus with no salt added there are 6 calories
In 10 g of boiled asparagus with no salt added there are 2 calories

How many calories in asparagus soup?

It is important to check the label before eating any packet or tinned asparagus product as the calorie information will be printed with the nutritional details. This can vary from brand to brand.

In a 8.9 oz tin of cream of asparagus soup there are 175 calories
In 1 oz of cream of asparagus soup there are 20 calories
In 10 g of cream of asparagus soup there are 7 calories

Please note that the above list of asparagus calories only shows approximate calorie values. Calories in this vegetable can vary depending on whether you eat it raw or cooked.

When you are looking at the total number of calories asparagus has in it, you should be aware that these totals are very minimal in relation to the total daily calorie requirements of your body.

Please continue reading as our next section goes on to give you some very interesting asparagus nutritional facts.

Asparagus nutrition facts

The following nutritional information about the asparagus is based on 3.5 oz or 100 g of raw asparagus:

Vitamin Aeq - 38 micrograms
Vitamin B1 (Thiamin) - 0.143 milligrams
Vitamin B2 (Riboflavin) - 0.141 milligrams
Vitamin B3 (Niacin) - 0.978 milligrams
Vitamin B5 (Pantothenic acid) - 0.274 milligrams
Vitamin B6 - 0.091 milligrams
Vitamin B9 (Folate) - 52 micrograms
Vitamin C - 5.6 milligrams
Vitamin E- 1.1 milligrams
Vitamin K - 41.6 micrograms (an impressive 40% of your recommended daily allowance)
Calcium - 24 milligrams
Iron - 2.14 milligrams
Magnesium - 14 milligrams
Manganese - 0.2 milligrams
Phosphorous - 52 milligrams
Potassium - 202 milligrams
Zinc - 0.54 milligrams
Protein - 2.20 g
Dietary Fiber - 2.1 g
Carbohydrates - 3.88 g
Sugars - 1.88 g
Fat - 0.12 g

The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.

Find out much more about the various nutrients that are listed above by checking out our vitamins and minerals menu. We have a page for each one explaining exactly what positive contributions they make to the health of your body, and highlighting all of the other foods that they can be found in.

More information

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