White asparagus: calories and nutrition facts
White asparagus has 21 kcal per 100 g. One serving, 1 Serving (5-6 spears) (150 g), has 32 kcal.
- Calories
- 21 kcal
- Protein
- 2.2 g
- Carbohydrates
- 1.6 g
- Fat
- 0.1 g
Per 100 g
White asparagus: how many calories?
White asparagus has 21 kcal per 100 g, with 2.2 g protein, 1.6 g carbs and 0.1 g fat. A 150 g serving (1 Serving (5-6 spears)) has 32 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein54%
- Carbohydrates40%
- Fat7%
Calculate a portion
- Calories
- 32 kcal
- Protein
- 3.3 g
- Carbohydrates
- 2.4 g
- Fat
- 0.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 21 kcal | 32 kcal |
| Fat | 0.1 g | 0.2 g |
| of which saturated fat | 0 g | 0.1 g |
| Carbohydrates | 1.6 g | 2.4 g |
| of which sugars | 1.6 g | 2.4 g |
| Fiber | 2.1 g | 3.2 g |
| Protein | 2.2 g | 3.3 g |
| Sodium | 2 mg | 3 mg |
| Water | 93.2 g | 139.8 g |
| Vitamin C | 5.6 mg | 8.4 mg |
| Calcium | 24 mg | 36 mg |
| Iron | 2.1 mg | 3.2 mg |
| Potassium | 202 mg | 303 mg |
| Magnesium | 14 mg | 21 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(21 kcal) | 1% |
| Fat(0.1 g) | 0% |
| of which saturated fat(0 g) | 0% |
| Carbohydrates(1.6 g) | 1% |
| of which sugars(1.6 g) | 2% |
| Protein(2.2 g) | 4% |
| 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)
White asparagus: frequently asked questions
White asparagus: how many calories per serving?
A 150 g serving (1 Serving (5-6 spears)) has 32 kcal.
White asparagus: how much protein?
White asparagus contains 2.2 g of protein per 100 g, 4% of the 50 g reference intake.
White asparagus: how much fibre?
White asparagus provides 2.1 g of fibre per 100 g, 8% of the 25 g a day recommended by EFSA.
White asparagus: how much makes 100 kcal?
100 kcal is about 476 g of this food.
Recipes with this food
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- Victoria Pineapple70 kcal
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- White cabbage35 kcal
- White grapes72 kcal
- White nectarine50 kcal
- White peach44 kcal
- Whole soybeans441 kcal
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