Cooked white asparagus: calories and nutrition facts

Cooked white asparagus has 17 kcal per 100 g. One serving, 1 Serving (150 g), has 26 kcal.

Calories: 17 kcal
Protein: 1.4 g
Carbohydrates: 1.6 g
Fat: 0.3 g

Per 100 g

Cooked white asparagus: how many calories?

Cooked white asparagus has 17 kcal per 100 g, with 1.4 g protein, 1.6 g carbs and 0.3 g fat. A 150 g serving (1 Serving) has 26 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein38%
Carbohydrates44%
Fat18%

Calculate a portion

Amountg

Calories: 26 kcal
Protein: 2.2 g
Carbohydrates: 2.4 g
Fat: 0.4 g

Nutrition facts

Nutrient	Per 100 g	Per serving (150 g)
Calories	17 kcal	26 kcal
Fat	0.3 g	0.4 g
of which saturated fat	0.1 g	0.2 g
Carbohydrates	1.6 g	2.4 g
of which sugars	1.2 g	1.8 g
Fiber	1.3 g	2 g
Protein	1.4 g	2.2 g
Sodium	5 mg	8 mg
Water	94.9 g	142.4 g
Vitamin C	5.2 mg	7.7 mg
Calcium	15 mg	23 mg
Iron	0.3 mg	0.4 mg
Potassium	120 mg	180 mg
Magnesium	7 mg	11 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(17 kcal)	1%
Fat(0.3 g)	0%
of which saturated fat(0.1 g)	1%
Carbohydrates(1.6 g)	1%
of which sugars(1.2 g)	1%
Protein(1.4 g)	3%
Salt(0.01 g)	0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Low energy (40 kcal or less)
High protein (at least 20% of calories)
Low fat (3 g or less)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Cooked white asparagus: frequently asked questions

Cooked white asparagus: how many calories per serving?

A 150 g serving (1 Serving) has 26 kcal.

Cooked white asparagus: how much protein?

Cooked white asparagus contains 1.4 g of protein per 100 g, 3% of the 50 g reference intake.

Cooked white asparagus: how much fibre?

Cooked white asparagus provides 1.3 g of fibre per 100 g, 5% of the 25 g a day recommended by EFSA.

Cooked white asparagus: how much makes 100 kcal?

100 kcal is about 578 g of this food.

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