Calories in Asparagus: Nutritional facts for Asparagus Types

Asparagus calories per 100g serving are 20 calories. A 100g (3.53oz) serving of cooked, boiled, drained asparagus contains 22 calories. A 100g (3.53oz) serving of canned, drained solids asparagus contains 19 calories.

One kilogram of raw asparagus contains 200 calories. One kilogram of cooked, boiled, drained asparagus contains 220 calories. One kilogram of canned, drained solids asparagus contains 190 calories.

Asparagus serving size of one cup chopped raw asparagus, weighing 134g (4.73oz), contains 27 calories. A serving of five medium raw asparagus spears, weighing 75g (2.65oz), contains 15 calories. A serving of one cup cooked, boiled, drained asparagus contains 40 calories. A one-cup serving of canned, drained solids asparagus contains 46 calories.

One medium raw asparagus spear (15g or 0.53oz) contains 3 calories. A small raw asparagus spear (10g or 0.35oz) contains 2 calories. A large raw asparagus spear (20g or 0.71oz) contains 4 calories. A medium cooked, boiled, drained asparagus spear (15g or 0.53oz) contains 3 calories. A medium canned, drained asparagus spear (15g or 0.53oz) contains 3 calories.

Asparagus consumption is associated with several health advantages, supported by research. The key health benefits are detailed below:

• Source of Folate for Pregnancy and Cellular Health: Asparagus provides folate, a B-vitamin essential for DNA synthesis and cell division. Adequate folate intake is particularly important before and during pregnancy to help prevent neural tube defects in the developing fetus. (Czeizel AE, Dudás I., 1992, Prevention of the first occurrence of neural-tube defects by periconceptional vitamin supplementation)
• Supports Bone Health and Blood Clotting: Asparagus contains vitamin K, a nutrient vital for bone metabolism and the synthesis of proteins required for blood coagulation. Proper vitamin K levels help ensure normal blood clotting processes and promote strong bones. (National Institutes of Health, Office of Dietary Supplements, 2021, Vitamin K)
• Provides Antioxidant Properties: Asparagus is a source of antioxidants, such as glutathione and various flavonoids. These compounds help protect cells from damage caused by unstable molecules known as free radicals, which can lead to aging and various diseases. (K,-\L. G., Park, K.-M., & Kim, Y.-S., 2010, Asparagus officinalis extracts and their constituents for the prevention and treatment of hangover and the protection of liver cells)
• Aids Digestive Health: The dietary fiber in asparagus promotes digestive regularity by adding bulk to stool and facilitating movement through the digestive tract. Fiber also supports a healthy gut microbiome. (Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL., 2009, Health benefits of dietary fiber)

Asparagus is nutritious but some individuals may experience minor downsides. These potential effects are outlined below:

• Production of Odorous Urine: Consumption of asparagus can lead to a distinct odor in urine for some individuals. This is due to the body's metabolism of sulfur-containing compounds, like asparagusic acid, found in the vegetable. The effect is harmless and not experienced by everyone. A daily suggested amount for general consumption, such as one cup (134g) or about 5-7 medium spears, is unlikely to cause issues beyond this benign effect for those susceptible. (Mitchell, S. C., 2001, Food idiosyncrasies: beetroot and asparagus)
• Potential for Intestinal Gas: Asparagus contains raffinose, a type of complex sugar that humans cannot fully digest in the small intestine. When raffinose reaches the large intestine, bacteria ferment these sugars, which can produce gas and may lead to bloating or discomfort in sensitive individuals. Consuming asparagus in moderation, for example, a serving of 5-6 spears (approximately 75g-90g), can help. An alternative vegetable lower in raffinose, such as spinach or cooked carrots, could be chosen if gas is a persistent concern. (Slavin, J., 2013, Fiber and Prebiotics: Mechanisms and Health Benefits)

Yes, asparagus is good for consumption because asparagus supplies essential nutrients and compounds beneficial for overall body function. Asparagus provides folate, which is important for cardiovascular health (Wald DS, Law M, Morris JK., 2002, Homocysteine and cardiovascular disease: evidence on causality from a meta-analysis). The fiber content aids digestive health (Anderson JW, et al., 2009, Health benefits of dietary fiber). Asparagus contains antioxidants like glutathione, which may play a role in liver health (Forman HJ, Zhang H, Rinna A., 2009, Glutathione: overview of its protective roles, measurement, and biosynthesis). The combination of vitamins, minerals, and phytonutrients in asparagus supports various bodily systems, including cellular protection and cognitive function.

The calorie content of asparagus shows minimal variation among the common types green, white, and purple, when consumed raw, with all containing 20 calories per 100g. The most substantial changes in calorie content arise from the preparation method. Raw asparagus represents the lowest calorie form. Cooked, boiled, and drained asparagus has a slightly higher calorie count, around 22 calories per 100g, likely due to a minor concentration of solids as water is lost. Canned, drained solids asparagus is typically among the lowest, with around 19 calories per 100g, which might reflect differences in water content or processing. Plain raw or canned (drained) asparagus are the lowest calorie options, while cooking methods that incorporate fats, oils, or sauces will markedly increase the final calorie count of any asparagus dish, irrespective of the initial color type.

Asparagus in desserts is an uncommon concept, often found in home baking experiments or advanced culinary creations rather than standard restaurant offerings. 

Yes, the asparagus macros profile changes when cooked, due to water loss and slight concentration of nutrients, though the changes per 100g are not drastic for simple cooking methods like boiling. A 100g serving of raw asparagus contains 20 calories, 2.2g of protein, 3.88g of carbohydrates, and 0.12g of fat. The calories in asparagus cooked (boiled, drained) are 22 per 100g serving, with 2.4g of protein, 4.1g of carbohydrates, and 0.22g of fat. The calories in steamed asparagus is very similar to boiled asparagus, as both are moist heat cooking methods that do not add fat. Fiber content also changes, raw asparagus has 2.1g of fiber per 100g, while cooked, boiled, drained asparagus has 2.0g of fiber per 100g. The calorie difference is minimal, an increase of about 2 calories per 100g when boiled. Fat content sees a small increase, due to concentration effects or minor interactions if any fat was present in cooking water, though ideally, boiling adds no fat. Protein and carbohydrate amounts show slight increases per 100g in the cooked version due to water reduction making the nutrients more concentrated by weight.

Asparagus (Asparagus officinalis) has an ancient history, with origins traced to the eastern Mediterranean and Asia Minor. Cultivation is believed to have begun over 2,500 years ago. Ancient Egyptians revered asparagus for medicinal purposes and offered asparagus as a tribute to gods. The Greeks and Romans also valued asparagus, consuming asparagus fresh when in season and drying asparagus for use in winter. Roman epicures, like Pliny the Elder, wrote about methods for cultivating asparagus. Asparagus was a key ingredient in dishes like "Gustum de Asparagis," a simple preparation of boiled asparagus. 

Through the Roman Empire, knowledge of asparagus cultivation spread across Europe. During the Middle Ages, cultivation declined somewhat but was revived during the Renaissance. Asparagus gained particular popularity in France during the reign of Louis XIV, who was a great admirer of the vegetable, leading to advanced cultivation techniques to extend the growing season. From Europe, asparagus was introduced to North America by early colonists. Throughout history, asparagus has been prepared in simple ways, such as boiling, roasting, or grilling, allowing the natural flavor to be appreciated, a practice that continues in many asparagus dishes today.