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Calories in Asparagus
Per Serving

Article by Diet Bites

Caloric Values, Single Serving

One cup of asparagus in its raw stage contains 27 kcals.

When the stalks are boiled and drained, that one cup now becomes 40 calories.

To prepare, unless the specimens are right out of the garden at their freshest peak, you'll need to remove some of the lower, barky areas at the bottom of the stalk where it was cut and removed amid harvesting.

Asparagus has several ligaments; hold the spear and snap at the lower ligament. If is does not break away freely, you'll need to go up to the next ligament and try again - and keep doing such until the hard area breaks away freely.

Health & Nutrition Notes for Asparagus

This is a stellar food source for potassium with one cup of raw containing close to 300 milligrams. In addition, asparagus is an excellent source for iron and a good source for calcium as well as vitamin C.

Nutrition Information for Asparagus, Raw

Vitamins, Minerals


1 Cup Raw

Energy Values kcal 27
Protein g 2.95
Total lipid (fat) g 0.16
Carbohydrate, by difference g 5.20
Fiber, total dietary g 2.8
Calcium, Ca mg 32
Iron, Fe mg 2.87
Magnesium, Mg mg 19
Phosphorus, P mg 70
Potassium, K mg 271
Sodium, Na mg 3
Zinc, Zn mg 0.72
Vitamin C, total ascorbic acid mg 7.5


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