Asparagus Calories and Macros — Nutrition Facts per 6 spears (90g, cooked)
Asparagus: 20 cal, 2.2g protein, 3.7g carbs, 0.2g fat per 6 spears (90g, cooked). Full nutrition breakdown, how asparagus fits common goals, and the fastest way to track it.
Asparagus contains 20 calories per 6 spears (90g, cooked), with 2.2g of protein, 3.7g of carbs, and 0.2g of fat. Here's the full nutrient breakdown — sourced from USDA FoodData Central — and how it fits into common tracking goals.
Asparagus nutrition facts
| Nutrient | Per 6 spears (90g, cooked) | % Daily Value* |
|---|---|---|
| Calories | 20 kcal | 1% |
| Protein | 2.2 g | 4% |
| Carbohydrates | 3.7 g | 1% |
| Fat | 0.2 g | 0% |
| Saturated fat | 0 g | 0% |
| Fiber | 1.8 g | 6% |
| Sugar | 1.2 g | — |
| Sodium | 13 mg | 1% |
| Cholesterol | 0 mg | 0% |
| Potassium | 202 mg | 4% |
| Calcium | 21 mg | 2% |
| Iron | 0.8 mg | 4% |
| Vitamin C | 6.9 mg | 8% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
How does asparagus fit your goals?
Asparagus delivers a balanced macro profile (2.2g protein / 3.7g carbs / 0.2g fat per 6 spears (90g, cooked)), which makes it easy to fit into almost any tracking plan. Foods like this are particularly useful as base ingredients in meal prep, because they don't lock you into a specific macro split — you can pair them with whatever your daily target needs more of.
Diet-wise, asparagus fits keto, low-carb, and vegan and vegetarian eating patterns.
How asparagus compares to other vegetables
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus | 22 | 2.4g | 4.1g | 0.2g |
| Spinach | 23 | 2.9g | 3.6g | 0.4g |
| Cauliflower | 23 | 1.6g | 4.7g | 0.2g |
| Mushrooms | 22 | 3.1g | 3.3g | 0.3g |
The fastest way to log asparagus
You could search a food database for "asparagus", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies asparagus, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.
Related foods
- Spinach calories and macros
- Cauliflower calories and macros
- Mushrooms calories and macros
- Tomato calories and macros
Browse all vegetables in the food database.
Asparagus calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 6 spears (90g, cooked) | 20 | 2.2g | 3.7g | 0.2g |
| 1 cup (180g) | 40 | 4.3g | 7.4g | 0.4g |
| 100g | 22 | 2.4g | 4.1g | 0.2g |
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