Asparagus, raw

Food Group: Vegetables and Vegetable Products

Category: Asparagus

Scientific name: Asparagus officinalis

Serving Sizes: cup | spear tip (2" long or less) | spear, extra large (8-3/4" to 10" long) | spear, large (7-1/4" to 8-1/2") | spear, medium (5-1/4" to 7" long) | spear, small (5" long or less) |

Nutrition Facts

Serving Size: cup
Amount
Per Serving		 % Daily Value**
Calories 26.8 kcal
0%
Total Fat 0.2 g
0.2%
Saturated Fat 0.1 g
0.3%
Polyunsaturated Fat 0.1 g
0%
Monounsaturated Fat 0 g
0%
Cholesterol - -
Sodium 2.7 mg
0.1%
Potassium 270.7 mg
7.7%
Carbohydrate 5.2 g
1.7%
Dietary Fiber 2.8 g
11.3%
Sugars 2.5 g
0%
Protein 2.9 g
5.9%
Vitamin A 1013 IU
20.3%
Vitamin C 7.5 mg
12.5%
Vitamin E 1.5 mg
4.6%
Thiamin 0.2 mg
12.8%
Riboflavin 0.2 mg
11.1%
Niacin 1.3 mg
6.6%
Vitamin B-6 0.1 mg
6.1%
Folic acid - -
Folate 69.7 mcg
17.4%
Vitamin B-12 - -
Pantothenic acid 0.4 mg
3.7%
Calcium 32.2 mg
3.2%
Iron 2.9 mg
15.9%
Magnesium 18.8 mg
4.7%
Zinc 0.7 mg
4.8%
Copper 0.3 mg
12.7%
Phosphorus 69.7 mg
7%
Selenium 3.1 mcg
4.4%
Caffeine - -

Nutrition Facts

Serving Size: spear tip (2" long or less)
Amount
Per Serving		 % Daily Value**
Calories 0.7 kcal
0%
Total Fat 0 g
0%
Saturated Fat 0 g
0%
Polyunsaturated Fat 0 g
0%
Monounsaturated Fat 0 g
0%
Cholesterol - -
Sodium 0.1 mg
0%
Potassium 7.1 mg
0.2%
Carbohydrate 0.1 g
0%
Dietary Fiber 0.1 g
0.3%
Sugars 0.1 g
0%
Protein 0.1 g
0.2%
Vitamin A 26.5 IU
0.5%
Vitamin C 0.2 mg
0.3%
Vitamin E 0 mg
0.1%
Thiamin 0 mg
0.3%
Riboflavin 0 mg
0.3%
Niacin 0 mg
0.2%
Vitamin B-6 0 mg
0.2%
Folate 1.8 mcg
0.5%
Folic acid - -
Vitamin B-12 - -
Pantothenic acid 0 mg
0.1%
Calcium 0.8 mg
0.1%
Iron 0.1 mg
0.4%
Magnesium 0.5 mg
0.1%
Zinc 0 mg
0.1%
Copper 0 mg
0.3%
Phosphorus 1.8 mg
0.2%
Selenium 0.1 mcg
0.1%
Caffeine - -

Nutrition Facts

Serving Size: spear, extra large (8-3/4" to 10" long)
Amount
Per Serving		 % Daily Value**
Calories 4.8 kcal
0%
Total Fat 0 g
0%
Saturated Fat 0 g
0.1%
Polyunsaturated Fat 0 g
0%
Monounsaturated Fat 0 g
0%
Cholesterol - -
Sodium 0.5 mg
0%
Potassium 48.5 mg
1.4%
Carbohydrate 0.9 g
0.3%
Dietary Fiber 0.5 g
2%
Sugars 0.5 g
0%
Protein 0.5 g
1.1%
Vitamin A 181.4 IU
3.6%
Vitamin C 1.3 mg
2.2%
Vitamin E 0.3 mg
0.8%
Thiamin 0 mg
2.3%
Riboflavin 0 mg
2%
Niacin 0.2 mg
1.2%
Vitamin B-6 0 mg
1.1%
Folate 12.5 mcg
3.1%
Folic acid - -
Vitamin B-12 - -
Pantothenic acid 0.1 mg
0.7%
Calcium 5.8 mg
0.6%
Iron 0.5 mg
2.9%
Magnesium 3.4 mg
0.8%
Zinc 0.1 mg
0.9%
Copper 0 mg
2.3%
Phosphorus 12.5 mg
1.2%
Selenium 0.6 mcg
0.8%
Caffeine - -

Nutrition Facts

Serving Size: spear, large (7-1/4" to 8-1/2")
Amount
Per Serving		 % Daily Value**
Calories 4 kcal
0%
Total Fat 0 g
0%
Saturated Fat 0 g
0%
Polyunsaturated Fat 0 g
0%
Monounsaturated Fat 0 g
0%
Cholesterol - -
Sodium 0.4 mg
0%
Potassium 40.4 mg
1.2%
Carbohydrate 0.8 g
0.3%
Dietary Fiber 0.4 g
1.7%
Sugars 0.4 g
0%
Protein 0.4 g
0.9%
Vitamin A 151.2 IU
3%
Vitamin C 1.1 mg
1.9%
Vitamin E 0.2 mg
0.7%
Thiamin 0 mg
1.9%
Riboflavin 0 mg
1.7%
Niacin 0.2 mg
1%
Vitamin B-6 0 mg
0.9%
Folate 10.4 mcg
2.6%
Folic acid - -
Vitamin B-12 - -
Pantothenic acid 0.1 mg
0.5%
Calcium 4.8 mg
0.5%
Iron 0.4 mg
2.4%
Magnesium 2.8 mg
0.7%
Zinc 0.1 mg
0.7%
Copper 0 mg
1.9%
Phosphorus 10.4 mg
1%
Selenium 0.5 mcg
0.7%
Caffeine - -

Nutrition Facts

Serving Size: spear, medium (5-1/4" to 7" long)
Amount
Per Serving		 % Daily Value**
Calories 3.2 kcal
0%
Total Fat 0 g
0%
Saturated Fat 0 g
0%
Polyunsaturated Fat 0 g
0%
Monounsaturated Fat 0 g
0%
Cholesterol - -
Sodium 0.3 mg
0%
Potassium 32.3 mg
0.9%
Carbohydrate 0.6 g
0.2%
Dietary Fiber 0.3 g
1.3%
Sugars 0.3 g
0%
Protein 0.4 g
0.7%
Vitamin A 121 IU
2.4%
Vitamin C 0.9 mg
1.5%
Vitamin E 0.2 mg
0.5%
Thiamin 0 mg
1.5%
Riboflavin 0 mg
1.3%
Niacin 0.2 mg
0.8%
Vitamin B-6 0 mg
0.7%
Folate 8.3 mcg
2.1%
Folic acid - -
Vitamin B-12 - -
Pantothenic acid 0 mg
0.4%
Calcium 3.8 mg
0.4%
Iron 0.3 mg
1.9%
Magnesium 2.2 mg
0.6%
Zinc 0.1 mg
0.6%
Copper 0 mg
1.5%
Phosphorus 8.3 mg
0.8%
Selenium 0.4 mcg
0.5%
Caffeine - -

Nutrition Facts

Serving Size: spear, small (5" long or less)
Amount
Per Serving		 % Daily Value**
Calories 2.4 kcal
0%
Total Fat 0 g
0%
Saturated Fat 0 g
0%
Polyunsaturated Fat 0 g
0%
Monounsaturated Fat 0 g
0%
Cholesterol - -
Sodium 0.2 mg
0%
Potassium 24.2 mg
0.7%
Carbohydrate 0.5 g
0.2%
Dietary Fiber 0.3 g
1%
Sugars 0.2 g
0%
Protein 0.3 g
0.5%
Vitamin A 90.7 IU
1.8%
Vitamin C 0.7 mg
1.1%
Vitamin E 0.1 mg
0.4%
Thiamin 0 mg
1.1%
Riboflavin 0 mg
1%
Niacin 0.1 mg
0.6%
Vitamin B-6 0 mg
0.5%
Folate 6.2 mcg
1.6%
Folic acid - -
Vitamin B-12 - -
Pantothenic acid 0 mg
0.3%
Calcium 2.9 mg
0.3%
Iron 0.3 mg
1.4%
Magnesium 1.7 mg
0.4%
Zinc 0.1 mg
0.4%
Copper 0 mg
1.1%
Phosphorus 6.2 mg
0.6%
Selenium 0.3 mcg
0.4%
Caffeine - -

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* All food and nutrition data is from the USDA National Nutrient Database for Standard Reference (SR), Release 18.

** All daily values are from A Food Labeling Guide: Reference Values for Nutrition Labeling by the U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition. Percentages shown are Based on a 2000 Calorie intake, for children and adults above the age of 4. To see percentages for your entire meal, please Join Mealographer.