Asparagus, raw

1 cup (134 g): 27 kcal, 2.9 g protein, 5.2 g carbohydrate and 0.2 g fat.

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Nutrition Facts

Serving size1 cup (134 g)

Amount per serving

Calories25

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 5g	2%
Dietary Fiber 3g	10%
Total Sugars 3g
Includes Added Sugars ≤3g	≤5%
Protein 3g	6%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 2.9mg	15%
Potassium 270mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (134 g) gives you

High in Copper (28% DV), Vitamin K (46% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

35% protein · 61% carbohydrate · 4% fat

Protein: 3 g 35%
Carbs: 5 g 61%
Fat: 0 g 4%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 97% of foods
Protein: more than 25% of foods
Total fat: less than 91% of foods
Carbohydrate: more than 41% of foods
Dietary fiber: more than 72% of foods
Total sugars: less than 47% of foods
Sodium: less than 94% of foods

All nutrients (57)

Amounts for 1 cup (134 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	26.8 kcal	20 kcal
Protein	2.95 g	2.2 g	6%
Carbohydrate	5.2 g	3.88 g	2%
Dietary fiber	2.81 g	2.1 g	10%
Total sugars	2.52 g	1.88 g
Water	125 g	93.2 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.161 g	0.12 g	0%
Saturated fat	0.054 g	0.04 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0 g	0 g
Polyunsaturated fat	0.067 g	0.05 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	32.2 mg	24 mg	2%
Iron	2.87 mg	2.14 mg	16%
Magnesium	18.8 mg	14 mg	4%
Phosphorus	69.7 mg	52 mg	6%
Potassium	271 mg	202 mg	6%
Sodium	2.68 mg	2 mg	0%
Zinc	0.724 mg	0.54 mg	7%
Copper	0.253 mg	0.189 mg	28%
Manganese	0.212 mg	0.158 mg	9%
Selenium	3.08 mcg	2.3 mcg	6%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	50.9 mcg	38 mcg	6%
Vitamin C	7.5 mg	5.6 mg	8%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.51 mg	1.13 mg	10%
Vitamin K	55.7 mcg	41.6 mcg	46%
Thiamin (B1)	0.192 mg	0.143 mg	16%
Riboflavin (B2)	0.189 mg	0.141 mg	15%
Niacin (B3)	1.31 mg	0.978 mg	8%
Pantothenic acid (B5)	0.367 mg	0.274 mg	7%
Vitamin B6	0.122 mg	0.091 mg	7%
Folate	69.7 mcg	52 mcg	17%
Vitamin B12	0 mcg	0 mcg	0%
Choline	21.4 mg	16 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.036 g	0.027 g
Threonine	0.113 g	0.084 g
Isoleucine	0.1 g	0.075 g
Leucine	0.172 g	0.128 g
Lysine	0.139 g	0.104 g
Methionine	0.042 g	0.031 g
Cystine	0.042 g	0.031 g
Phenylalanine	0.1 g	0.075 g
Tyrosine	0.07 g	0.052 g
Valine	0.154 g	0.115 g
Arginine	0.122 g	0.091 g
Histidine	0.066 g	0.049 g
Alanine	0.154 g	0.115 g
Aspartic acid	0.681 g	0.508 g
Glutamic acid	0.312 g	0.233 g
Glycine	0.125 g	0.093 g
Proline	0.095 g	0.071 g
Serine	0.142 g	0.106 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In basalfit recipes

Lemon-dill salmon with quinoa & asparagus

Similar foods

Sources

USDA FoodData Central record 168389(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.