Asparagus Nutrition Facts: Calories, Macros & Health Benefits
Summary: One side (150g) of asparagus contains 30 calories, 3.3g protein, 5.8g carbs, and 0.1g fat. Asparagus is a good source of iron, folate, vitamin k.
Nutrition Facts — one side (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 30 kcal | 2% |
| Protein | 3.3g | 7% |
| Carbohydrates | 5.8g | 2% |
| Total Fat | 0.15g | 0% |
| Fiber | 3.1g | 11% |
| Sugar | 2.9g | -- |
| Sodium | 3.0mg | 0% |
| Potassium | 303.0mg | 6% |
| Calcium | 36.0mg | 3% |
| Iron | 3.2mg | 18% |
| Magnesium | 21.0mg | 5% |
| Zinc | 0.81mg | 7% |
| Vitamin C | 8.4mg | 9% |
| Vitamin A | 57.0mcg | 6% |
| Vitamin B6 | 0.14mg | 8% |
| Folate | 78.0mcg | 20% |
| Vitamin K | 62.4mcg | 52% |
| Phosphorus | 78.0mg | 6% |
Is Asparagus Good for You?
Asparagus provides 30 calories per side (150g) with 3.3g of protein, 5.8g of carbohydrates, and 0.1g of fat. It is a source of iron (18% dv), folate (20% dv), vitamin k (52% dv).
Key Health Benefits of Asparagus
- Good source of iron (18% dv)
- Good source of folate (20% dv)
- Good source of vitamin k (52% dv)
- Contains 3.1g of dietary fiber per serving
Frequently Asked Questions
How many calories is in asparagus?
One side (150g) of asparagus contains 30 calories.
How much protein is in asparagus?
One side (150g) of asparagus provides 3.3g of protein.
Is asparagus vegetarian?
Yes, asparagus is suitable for vegetarian diets.
Is asparagus vegan?
Yes, asparagus is completely plant-based and vegan-friendly.
Is asparagus gluten-free?
Yes, asparagus is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track asparagus and thousands of other foods with the Gram app.