At a glance
- 2.2 g protein and 20 calories per 1/2 cup (90 g).
- 10.9 g protein per 100 calories: #129 of 536 foods in our USDA list, #6 of 89 in vegetables.
- 1.8 g fiber and 13 mg sodium per serving.
What is asparagus like to eat?
Asparagus is a spring vegetable with tender spears and a fresh, grassy flavor. It roasts, grills and steams quickly, and it pairs well with eggs, salmon and lemon.
How can you eat more asparagus?
Try this
Roast with olive oil and lemonServe with salmon and potatoesChop into an omeletGrill alongside chickenIs asparagus good on a GLP-1?
Tender tips are softer than the stems, and well-cooked asparagus can be easier to eat on gentle days. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does asparagus compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Asparagus | 1/2 cup | 2.2 g | 20 | 10.9 g |
| Broccoli | 1 cup chopped | 3.7 g | 55 | 6.9 g |
| Salmon | 3 oz | 18.8 g | 175 | 10.7 g |
| Eggs | 1 large | 6.3 g | 78 | 8.1 g |
Close to asparagus per calorie: mushrooms (11.6 g), oysters (11.2 g), tempeh (10.6 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Snap off the woody ends before cooking, and look for firm spears with tight tips.
What's the full nutrition for asparagus?
| Nutrient | Per 1/2 cup (90 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 20 | 22 | |
| Protein | 2.2 g | 2.4 g | 4% |
| Fat | 0.2 g | 0.2 g | |
| Saturated fat | 0 g | 0 g | 0% |
| Carbohydrate | 3.7 g | 4.1 g | |
| Fiber | 1.8 g | 2 g | 6% |
| Sugar | 1.2 g | 1.3 g | |
| Sodium | 13 mg | 14 mg | 1% |
| Calcium | 21 mg | 23 mg | 2% |
| Iron | 0.8 mg | 0.91 mg | 4% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Asparagus, cooked, boiled, drained". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
