how many calories are in asparagus

1 cup (about 134 g) of raw asparagus has roughly 27 calories , and 100 g has about 20 calories , so it’s a very low‑calorie vegetable.

Quick Scoop on Asparagus Calories

• 1 spear (medium): roughly 3–4 calories, depending on thickness.

• 5–6 spears (a small bundle): usually around 20 calories total.

• 100 g (about 6–8 spears): about 20 calories.

• 1 cup, raw cut pieces (≈134 g): about 27 calories.

Because asparagus is mostly water and fiber, you get a lot of volume for very few calories, which is why it’s popular in weight‑loss and “high‑volume eating” trends in 2024–2026 diet discussions.

Tiny Nutrition Bonus

Along with being low in calories, 100 g of raw asparagus typically provides:

• About 2 g of protein and 2 g of fiber.

• Good amounts of folate and vitamin K, plus some vitamin A, vitamin C, and potassium.

So if you’re tracking macros or using apps like MyFitnessPal or Cronometer (which many forum users do when sharing asparagus meal-prep threads), asparagus is basically a “nutrient-dense, low-calorie sidekick” in your plate.

TL;DR:

• 100 g asparagus ≈ 20 calories.
• 1 cup raw asparagus ≈ 27 calories.
• A few spears add crunch, not many calories, to your meal.

Information gathered from public forums or data available on the internet and portrayed here.