Foods/Vegetables/Asparagus

Vegetables · meal

Asparagus

1 serving · 100 g20 kcal

A vegetable that's a strong source of Vitamin K and Iron.

Macros

Per serving

20 kcal

Energy

2.2g

Protein

3.9g

Carbs

0.1g

Fat

2.1g

Fiber

Protein 2.2 gCarbs 3.9 gFat 0.1 g

20 kcal / 100 g. This record’s serving is 100 g — both columns match.

What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

35%

27%

21%

13%

12%

11%

Good source of (≥ 20% RDA)

Vitamin KIronCopper

Pairs well with

What fills asparagus’s gaps?

Asparagus is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Magnesium 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Brazil nutsAdds Selenium & Phosphorus+ Selenium+ Phosphorus+ Zinc

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 serving = 100 g

Generous to use, with room before it crowds out variety.

Common questions

Asparagus, in brief

How many calories are in asparagus?

1 serving (100 g) of asparagus has about 20 calories.

What is asparagus a good source of?

Asparagus is a good source of Vitamin K, Iron, Copper.

Is asparagus good in a smoothie?

S8D usually places asparagus as a meal-role food alongside the smoothie.

Keep exploring

More vegetables

All foods →

Nutrient guides

Vitamin K Iron Copper Folate (DFE) Thiamin (B1) Riboflavin (B2)

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