Asparagus, raw
FDC 168389cup (134 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 97 · +4 vs Vegetables medianRaw asparagus scores 97 of 100 on the density scale, an Elite result and rank 19 of 60 in Vegetables, though its nutrient profile is more balanced than spiked: iron is the only standout at 12% DV per 100 grams, in a vegetable that carries just 20 calories in that amount.
Asparagus spears are usually steamed, roasted, or grilled rather than eaten raw, and are a familiar side with eggs or grilled proteins. Protein is low at 2.2 grams per 100 g and sodium negligible at 2 mg, so its main contribution to a plate is volume and iron with very few calories attached.
See how this score is calculated, build a plate around asparagus, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | 1% |
| Total fat | 0.12 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 3.9 g | 1% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | 1.9 g | |
| Protein | 2.2 g | 4% |
| Potassium | 202 mg | 4% |
| Calcium | 24 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 5.6 mg | 6% |
| Vitamin A | 38 µg | 4% |
| Vitamin E | 1.1 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | 1% |
| Total fat | 0.16 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.7 mg | 0% |
| Carbohydrate | 5.2 g | 2% |
| Dietary fiber | 2.8 g | 10% |
| Sugars | 2.5 g | |
| Protein | 2.9 g | 6% |
| Potassium | 271 mg | 6% |
| Calcium | 32 mg | 2% |
| Iron | 2.9 mg | 16% |
| Magnesium | 19 mg | 4% |
| Vitamin C | 7.5 mg | 8% |
| Vitamin A | 51 µg | 6% |
| Vitamin E | 1.5 mg | 10% |
Source: USDA FoodData Central · Public domain
FDC 168389Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pumpkin, rawDensity 97 vs 97Okra, rawDensity 97 vs 97Pimento, cannedDensity 98 vs 97Original analysis by NutriVerdict
In the kitchen and how to use it
Asparagus is most often roasted, grilled, steamed, or blanched, treatments that soften its fibrous stalk while keeping some bite in the tip. It pairs classically with butter, lemon, parmesan, and hollandaise sauce, and a simple plate of asparagus topped with a soft or poached egg is a common spring dish. Thin spears cook quickly and suit a fast saute or stir-fry, while thicker stalks hold up better to grilling or roasting, and the woody base is usually snapped or trimmed off before cooking since it stays tough no matter how long it cooks. Shaved raw into ribbons, it also works in salads.
Look for firm, straight stalks with tightly closed, compact tips, and avoid any that look wilted or have spread-out, flowering tips. Store it upright in a glass of water in the refrigerator, much like cut flowers, or wrapped loosely in a damp paper towel, and use it within a few days since asparagus loses moisture and flavor quickly the longer it sits. At only 20 calories per 100 grams, raw asparagus is a low-calorie way to add volume to a plate, and it contributes 12% of the daily value for iron alongside 2.1 grams of fiber per 100 grams.
Frequently asked questions about asparagus, raw
How many calories are in raw asparagus?
Raw asparagus has 20 calories per 100 grams, or about 27 calories in a one-cup serving.
How do you store fresh asparagus?
Trim the woody ends and stand the spears upright in a glass of water in the refrigerator, or wrap them loosely in a damp paper towel, and use within a few days.
What does asparagus pair well with?
Asparagus pairs well with butter, lemon, parmesan, hollandaise sauce, and eggs, and is commonly roasted, grilled, or steamed.