Nutrition for Asparagus
Calories, Protein, Vitamins and More
Asparagus Nutrition Summary
One teaspoon of asparagus (2.8 grams or 0.1 oz) contains 1 calories and 0.1 grams of protein. Asparagus consist of 93% water, 4% carbohydrates, 2% protein, and less than 1% of total fat.In one teaspoon of asparagus:
- Calories: 1
- Protein: 0.1 g
- Sugar: 0.1 g
- Dietary fiber: 0.1 g
- Sodium: 0.1 mg
See the Asparagus Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Asparagus, raw.
Calories in Asparagus
Asparagus has 1 calories per teaspoon or 36 calories for every 100 grams. Most of its calories are from carbohydrates and protein.50% of calories in asparagus are from carbohydrates and 50% of calories are from protein.
Calories from Carbs
A good portion, or 50% of the calories in asparagus are from carbohydrates.
The carbs in asparagus are mostly in the form of dietary fiber and sugar (50% and 50%). A great high-fiber food, a single teaspoon of asparagus contains 0% of recommended daily values or 0.1 grams of dietary fiber.
- Dietary fiber: 0.1 g
- Sugar: 0.1 g
Calories from Fat
Asparagus does not contain a significant amount of calories from fat (less than 1%). Asparagus is very low in total fat, with <0.1 grams per teaspoon. Most of the fat in asparagus are healthier unsaturated fats.
Asparagus is cholesterol free and trans-fat free.
Asparagus is cholesterol free and trans-fat free.
- Total fat: < 0.1 g
- Polyunsaturated fat: < 0.1 g
Calories Similar to Asparagus
Some other vegetables with similar calories to asparagus by weight:- Tomato: same
- Alfalfa Sprouts: same
- Spinach: same
- Zucchini: same
Protein in Asparagus
A single teaspoon of Asparagus contains 0.1 grams of protein. Although asparagus is relatively low in protein, it does contain all 9 essential amino acids at small amounts.- Protein: 0.06 g
- Tryptophan: < 0.1 g
- Threonine: < 0.1 g
- Isoleucine: < 0.1 g
- Leucine: < 0.1 g
- Lysine: < 0.1 g
- Methionine: < 0.1 g
- Phenylalanine: < 0.1 g
- Valine: < 0.1 g
- Histidine: < 0.1 g
Protein Similar to Asparagus
Some other vegetables with similar amounts of protein to asparagus by weight:- Russet Potato: same
- Cilantro: same
- Watercress: same
- Chili Pepper: same
Vitamins and Minerals in Asparagus
Asparagus is not known for its abundance of vitamin and minerals, but still contains significant amounts of a couple nutrients, for example, Vitamin K.Vitamins in asparagus (1 tsp):
- Vitamin a: 1.1 ug
- Thiamin: < 0.1 mg
- Riboflavin: < 0.1 mg
- Niacin: < 0.1 mg
- Vitamin b6: < 0.1 mg
- Vitamin c: 0.2 mg
- Vitamin e: < 0.1 mg
- Folate: 1.5 ug
- Vitamin k: 1.2 ug
- Calcium: 0.7 mg
- Potassium: 5.6 mg
- Iron: 0.1 mg
- Magnesium: 0.4 mg
- Zinc: < 0.1 mg
- Selenium: 0.1 ug
- Phosphorus: 1.5 mg
- Copper: < 0.1 mg
- Manganese: < 0.1 mg
- Choline: 0.4 mg
Flavonoids and Carotenoids in Asparagus [3]
Asparagus contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids isorhamnetin, kaempferol and quercetin. In one teaspoon of asparagus:
- beta-carotene: 13 ug
- lutein + zeaxanthin: 20 ug
- isorhamnetin: 0.16 mg
- kaempferol: 0.04 mg
- Quercetin: 0.39 mg
Asparagus Nutrition Chart
|
Asparagus:
( -
g )
|
||
|---|---|---|
| calories |
|
KCAL % |
| carbohydrates |
|
G % |
| dietary fiber |
|
G % |
| sugar | G | |
| total fat |
|
G % |
| saturated fat |
|
G % |
| polyunsaturated fat | G | |
| protein |
|
G % |
| sodium |
|
MG % |
| Vitamin A |
|
UG % |
| Vitamin C |
|
MG % |
| calcium |
|
MG % |
| iron |
|
MG % |
| magnesium |
|
MG % |
| potassium |
|
MG % |
| thiamin (Vitamin B1) |
|
MG % |
| riboflavin (Vitamin B2) |
|
MG % |
| niacin (Vitamin B3) |
|
MG % |
| Vitamin B6 |
|
MG % |
| pantothenic acid (Vitamin B5) |
|
MG % |
| folate (Vitamin B9) |
|
UG % |
| Vitamin K |
|
UG % |
| Vitamin E |
|
MG % |
| histidine |
|
G % |
| isoleucine |
|
G % |
| leucine |
|
G % |
| lysine |
|
G % |
| methionine |
|
G % |
| phenylalanine |
|
G % |
| threonine |
|
G % |
| tryptophan |
|
G % |
| valine |
|
G % |
| phosphorus |
|
MG % |
| manganese |
|
MG % |
| selenium |
|
UG % |
| zinc |
|
MG % |
| Water | G | |
| choline |
|
MG % |
| copper |
|
MG % |