How many calories are in a standard 4 medium spears (64g) of asparagus?

A standard 4 medium spears (64g) (64g) of asparagus contains 13 calories, with 1.4g protein, 2.5g carbs, and 0.1g fat according to USDA FoodData Central (FDC ID: 169975).

Is asparagus good for a weight loss calorie deficit?

Spring spear vegetable containing asparagine, glutathione, and prebiotic inulin fiber. Very low caloric footprint. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

vegetablesUSDA FDC ID: 169975(Asparagus officinalis)

Asparagus Calories & Nutrition Facts

Q: What is the calorie density of asparagus per 100g?

Per 100 grams, asparagus provides 20 kcal, 2.2g protein, 3.9g carbohydrates, and 2.1g dietary fiber.

Quick Answer: A standard 4 medium spears (64g) of asparagus contains 13 calories. Per 100 grams, asparagus provides 20 kcal, 2.2g protein, 3.9g carbohydrates, and 0.1g fat based on verified USDA FoodData Central records.

Spring spear vegetable containing asparagine, glutathione, and prebiotic inulin fiber. Very low caloric footprint. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

20kcal

per 100 grams raw (100g)

Protein

2.2g

44% of energy

Carbohydrates

3.9g

78% of energy

Total Fat

0.1g

5% of energy

Serving: 100 grams raw (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories20 kcal

Total Fat0.1 g

Sodium2 mg

Potassium202 mg

Total Carbohydrate3.9 g

Dietary Fiber2.1 g

Total Sugars1.9 g

Protein2.2 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Steamed / Boiled	22 kcal	2.4g	4.1g	0.2g	Tenderizes tough stalks
Grilled with oil	55 kcal	2.2g	4g	3.8g	Char adds flavor, oil adds fat calories

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Asparagus vs Broccoli

View Broccoli →

Asparagus is even lower in calories than broccoli (20 vs 34 kcal/100g), making it ideal during extreme cutting phases.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 169975)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related vegetables Foods

Broccoli34 kcal / 100g Spinach23 kcal / 100g Cucumber15 kcal / 100g

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