AsparagusVegetable
24
kcal / 100g
20
kcal / 1 RACC
2 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy (Atwater Specific Factors) | 23.529215kcal | — |
| Protein | 1.4375g | 3% |
| Total lipid (fat) | 0.2163g | 0% |
| Carbohydrate, by difference | 5.1012g | 2% |
| Fiber, total dietary | 1.883g | 7% |
| Sodium, Na | 2.46mg | 0% |
Vitamins & Minerals
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Asparagus is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Asparagus is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Asparagus is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Asparagus is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Asparagus is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Asparagus is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Asparagus is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Asparagus is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Asparagus is keto-friendly (3.22 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Asparagus is low-carb (3.22 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Asparagus is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Asparagus is not high in protein (1.4375 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Asparagus is low-fat (0.2163 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieYes
Yes — Asparagus is low-calorie (23.529215 kcal per 100g, within the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Raw asparagus has about 1.78g net carbs per 100g — 3.88g total carbs minus 2.1g fiber — per USDA FoodData Central. As an unprocessed vegetable, it's naturally vegan, vegetarian, and gluten-free. [5]
Asparagus is classified as a high-FODMAP vegetable, according to Healthline's FODMAP food list. It contains both fructans and fructose in amounts that exceed its glucose content, which drives the high-FODMAP classification. [6]
Asparagus belongs to the Liliaceae plant family, which also includes onion, leek, garlic, and chives. WebMD notes it may trigger an allergic reaction in people already sensitized to those related vegetables. [7]
A 5-year case series of 27 patients diagnosed with asparagus allergy at a Spanish clinic split into 8 with contact dermatitis only, 17 with IgE-mediated allergy, and 2 with both.
Of the IgE-mediated group, only 4 patients had true food (ingestion) allergy — 3 anaphylaxis, 1 oral allergy syndrome — with the rest from occupational handling or harvesting exposure. [8]
Health Benefits
Asparagus has a diuretic effect and promotes defecation, according to a review of the modern scientific literature. Ten cooked spears provide about 225µg folic acid — nearly half the daily requirement — plus roughly 25mg vitamin C.
Steroidal saponins in asparagus, like asparanin and protodioscin, show hypolipidemic, anti-tumor, and antifungal activity in cell and animal studies only, not human trials. A sulfur compound called asparagusic acid also inhibits the COX-2 enzyme in isolated-compound research. [1]In a 10-week rat trial, an asparagus-rich diet lowered blood pressure and reduced kidney ACE activity. This is animal data only — it hasn't been confirmed in human trials. [2]
In a 2026 mouse and fruit-fly study, a concentrated asparagus stem extract reduced serum uric acid by 47% in mice with diet-induced hyperuricemia. The extract also improved urinary uric acid excretion, but this used a concentrated lab extract, not ordinary asparagus servings. [3]
Storage & Buying Tips
Asparagus is one of the most perishable vegetables after harvest, due to its high metabolic and respiration rate. In one storage study, spears kept at 1°C for three weeks, then at 7°C for one more week, steadily lost texture and sugar content the longer they sat. [4]
Frequently Asked Questions
Is it safe to eat asparagus raw, e.g. in a salad?
Yes — for the asparagus sold in grocery stores. Thin raw shavings in a salad are a normal preparation, and USDA even keeps a dedicated raw-nutrient entry for it.
The real risk is a different plant: wild-foraged asparagus, often Asparagus acutifolius in Europe. France's food safety agency ANSES logged 48 poisoning cases from 2010 to 2020 tied to it.
Symptoms — throat swelling and trouble swallowing — showed up about three hours after eating, from calcium oxalate crystals. Cooking does not destroy those crystals, but this danger applies to the wild plant, not the cultivated vegetable. [9]
Can pregnant women eat asparagus safely?
Yes — asparagus as food is considered safe in pregnancy, and its folate content is a genuine plus. Adequate folate intake lowers the risk of neural tube defects like spina bifida.
The sourcing's caution is narrower than "avoid asparagus" outright.
WebMD flags concentrated asparagus extracts, not food-amount servings, as possibly unsafe in pregnancy. Those extracts have historically been used for birth control and may affect hormone balance. [2]
Why does asparagus make urine smell weird?
Asparagus contains a sulfur compound called asparagusic acid. When your body breaks it down, the sulfur byproducts give urine that distinct, strong smell.
That's just your kidneys doing their normal job of filtering waste — not a sign anything is wrong. [2]
Can babies eat asparagus as a puree?
Yes. The UK's NHS includes asparagus in its list of suitable foods for babies starting solids around 6 months old.
One rule applies across all weaning foods, not just asparagus: skip salt and sugar, including in the cooking water. NHS guidance is clear that salty food is a kidney-health risk for babies. [10]
Found in these products
None of the products in our database currently contain Asparagus.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Asparagus, green, raw” (Foundation, fdcId 2710823), updated 2026-08-27.
Research reviewed 2026-08-26.
- Olas et al., Foods (2024-01-15)
- Cleveland Clinic (2023-09-21)
- Zhang et al., Food Chemistry: X (2026-01-01)
- Anastasiadi et al., Postharvest Biology and Technology (2019-12-31)
- Asparagus, raw - Nutrients - SR Legacy | USDA FoodData Central
- Healthline Media — High FODMAP Food List (2017-02-13)
- Asparagus
- Diversity of asparagus allergy: clinical and immunological features - PubMed (2003-12-31)
- Caution needed when eating wild asparagus | Agence nationale de sécurité sanitaire de l’alimentation, de l’environnement et du travail
- nhs.uk — 6 months - Feeding your baby - Best Start in Life - NHS