Asparagus Macros: Complete Nutrition Facts & Calories

Asparagus is a premium low-carb vegetable—just 27 calories and 2.4 net carbs per cup with a delicious, distinctive flavor. It’s a keto favorite, pairs perfectly with protein, and delivers impressive nutrients for minimal macro impact.

This guide covers asparagus macros so you can enjoy this elegant vegetable confidently.

Asparagus Macros: Quick Reference

Here’s the complete asparagus nutrition breakdown:

Serving	Calories	Protein	Carbs	Fiber	Net Carbs
1 cup raw (134g)	27	2.9g	5.2g	2.8g	2.4g
1 cup cooked (180g)	40	4.3g	7.4g	3.6g	3.8g
5 spears (75g)	15	1.6g	2.9g	1.6g	1.3g
100g raw	20	2.2g	3.9g	2.1g	1.8g
1 lb raw (454g)	91	9.8g	17.6g	9.5g	8.1g

Key insight: Asparagus is extremely low-carb with decent protein for a vegetable.

Asparagus vs. Other Vegetables

Vegetable (1 cup)	Calories	Net Carbs	Protein
Asparagus	27	2.4g	2.9g
Broccoli	31	3.6g	2.6g
Spinach	7	0.4g	0.9g
Green beans	31	3.4g	1.8g
Cauliflower	27	2.8g	2.1g
Brussels sprouts	38	4.6g	3g

Asparagus is among the lowest-carb cooked vegetables with higher protein than most.

Understanding Macronutrients

Asparagus is a low-carb, low-calorie vegetable. To understand how it fits your nutrition plan, learn about what macronutrients are.

How Asparagus Fits Different Diets

Keto and Low-Carb

Asparagus is a keto superstar:

• 2.4g net carbs per cup raw
• Elegant side dish for fatty proteins
• Works grilled, roasted, or sautéed
• Won’t kick you out of ketosis

Calorie Deficit / Weight Loss

Asparagus is perfect for volume eating:

• 27 calories per cup
• High fiber fills you up
• Impressive on the plate
• Pairs with lean proteins

High-Protein Meals

Asparagus complements protein well:

• Classic pairing with steak
• Wrapped in bacon
• Served with salmon
• Adds color and nutrition without carbs

Flexible Dieting

Asparagus fits flexible dieting as an almost-free vegetable—the calories are so low you can eat generously.

Cooking Method Impact on Macros

Preparation (1 cup)	Calories	Added Fat
Raw	27	0g
Steamed	40	0g
Grilled (no oil)	40	0g
Roasted (1 tbsp oil)	160	14g
Sautéed (1 tbsp butter)	140	12g

Watch the fat: Asparagus absorbs oil well. Roasting with oil significantly increases calories.

Meal Ideas with Asparagus

Keto Steak Dinner (500 cal, 45g protein, 4g carbs, 34g fat)

• 6 oz ribeye steak
• 1 cup roasted asparagus (with 1 tsp oil)
• Side salad

Protein-Packed Lunch (320 cal, 38g protein, 8g carbs, 14g fat)

• 5 oz grilled chicken
• 1 cup steamed asparagus
• 1 egg (poached)
• Hollandaise (1 tbsp)

Bacon-Wrapped Asparagus (180 cal, 8g protein, 3g carbs, 14g fat)

• 10 asparagus spears
• 4 slices bacon
• Roast until bacon is crispy

Light Asparagus Salad (120 cal, 6g protein, 8g carbs, 7g fat)

• 1 cup blanched asparagus
• 1 oz shaved parmesan
• Lemon vinaigrette
• Cherry tomatoes

Asparagus with Salmon (380 cal, 42g protein, 4g carbs, 20g fat)

• 6 oz salmon fillet
• 1 cup asparagus
• Lemon, dill
• 1 tsp olive oil

Calculate Your Macros

Use our macro calculator to determine your daily targets, then add asparagus freely as a low-carb vegetable.

Asparagus Nutrition Beyond Macros

Asparagus is micronutrient-dense:

Nutrient	Per Cup Raw	% Daily Value
Folate	70mcg	17%
Vitamin K	56mcg	47%
Vitamin A	51mcg	6%
Vitamin C	7.5mg	8%
Iron	2.9mg	16%

Plus: Contains inulin (prebiotic fiber) supporting gut health.

Fresh vs. Frozen vs. Canned

Form	Calories (1 cup)	Notes
Fresh	27	Best flavor and texture
Frozen	27	Good quality, convenient
Canned	30	Higher sodium, soft texture

Frozen is fine: Frozen asparagus works well for cooking (not ideal raw). Fresh is best for grilling and roasting.

Asparagus Selection and Storage

Buying Tips

• Look for firm, bright green spears
• Tips should be tight, not flowering
• Avoid wilted or slimy stalks
• Thick vs thin is preference (same nutrition)

Storage

• Refrigerate standing in water (like flowers)
• Or wrap ends in damp paper towel
• Use within 3-4 days
• Can freeze blanched asparagus for 8-10 months

Preparation

• Snap off woody ends (they break naturally at right point)
• Or cut 1-2 inches from bottom
• Peeling thick stalks is optional

Cooking Tips for Best Macros

Lowest Calorie

• Steam for 3-4 minutes
• Grill with cooking spray
• Roast without oil (still good)

Best Flavor (Some Added Fat)

• Roast with 1 tsp olive oil per cup
• Grill with light oil brushing
• Sauté in butter with garlic

Don’t Overcook

• Asparagus should be bright green and crisp-tender
• Overcooked = mushy and gray-green
• 3-5 minutes is usually enough

Common Asparagus Questions

Why Is Asparagus So Expensive?

Asparagus is labor-intensive to harvest (picked by hand), has a short season (spring), and doesn’t store long. Prices drop in April-June when it’s in season.

Is White Asparagus Different?

White asparagus is the same vegetable grown without light. It’s milder and slightly different in texture but has similar macros. Common in European cuisine.

Can I Eat the Whole Stalk?

The top and middle portions are tender. The bottom 1-2 inches are often woody and tough. Snap them off or cut them—they’ll naturally break at the right point.

Does Asparagus Have Negative Calories?

No food truly has negative calories, but asparagus is close. At 27 calories per cup with digestion requiring some energy, the net caloric impact is extremely low.

Is Purple Asparagus Healthier?

Purple asparagus has anthocyanins (same antioxidants as blueberries). Macros are similar. It turns green when cooked—eat raw to preserve the purple color.

Final Thoughts

Asparagus is a macro tracker’s dream vegetable:

• 27 calories per cup—essentially free
• 2.4g net carbs—perfect for keto
• Decent protein—2.9g (high for vegetables)
• Impressive presentation—makes meals feel fancy

It pairs beautifully with proteins, requires minimal prep, and delivers significant nutrients for almost no caloric cost. Whether you’re grilling for a dinner party or meal prepping for the week, asparagus earns its spot as a premium low-carb vegetable.