Protein in Asparagus: How Much per 100g and per Portion
Raw asparagus provides 2.9g of protein per 100g. While the absolute amount is modest, it is very low in calories, meaning it offers a high concentration of protein for the energy it provides. For every 100 kcal consumed, you get 11.6g of protein, making it a useful ingredient for a calorie-controlled, high-protein diet programme.
CoFID 13-157 · Asparagus, raw
What the numbers say
- Protein per calorie. Almost half of the energy in raw asparagus comes from protein (46%). This is a high proportion for any food, especially a vegetable, and it provides 11.6g of protein per 100 kcal.
- Low in fat, sugar, and salt. Based on UK front-of-pack traffic light labels, raw asparagus is rated green for low amounts of fat, saturates, sugars, and salt.
- Fibre information. The official UK food composition database does not currently provide a value for the dietary fibre content of raw asparagus.
- Reference intake contribution. A 100g amount of raw asparagus supplies 6% of the UK’s daily reference intake for protein.
Asparagus macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 25 kcal 103 kJ |
1% | – |
| Protein | 2.9g | 6% | – |
| Fat | 0.6g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 2g | 1% | – |
| of which sugars | 1.9g | 2% | low |
| Fibre | n/a | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in asparagus by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 2.3g | 20 | 1.6g | 0.5g |
| 100g | 2.9g | 25 | 2g | 0.6g |
| 150g | 4.3g | 38 | 3g | 0.9g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of asparagus for 20g or 30g of protein
- To get 20g of protein from asparagus alone, you would need to consume a very large quantity of 690g, which would provide 172 kcal.
- Achieving a 30g protein target would require over a kilogram of raw asparagus (1034g), containing 259 kcal.
- Nutritional values are for the raw vegetable. Cooking will alter the weight, usually through water loss, so for accurate tracking it is best to weigh ingredients before cooking.
How it compares with other vegetables and fruit
Compared to other vegetables and fruit on this site, raw asparagus ranks 6th out of 14 for protein content per 100g. Its 2.9g is slightly more than spinach (2.8g) but less than Brussels sprouts (3.1g), curly kale (3.4g), and broccoli (4.3g). However, when measured by protein density per calorie, its ranking improves to 4th in the group. This is because it is very low in calories, allowing it to provide more protein for its energy value than kale or sprouts, and a similar amount to spinach.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Asparagus | 2.9g | 25 | 11.6g |
| Spinach | 2.8g | 25 | 11.2g |
| Curly Kale | 3.4g | 33 | 10.3g |
| Broccoli | 4.3g | 34 | 12.6g |
| Brussels Sprouts | 3.1g | 32 | 9.7g |
Quick answers
Is asparagus a good source of protein?
Raw asparagus contains 2.9g of protein per 100g. While not high compared to meat or legumes, this is a respectable amount for a low-calorie green vegetable.
How much protein is in an 80g portion of asparagus?
An 80g amount of raw asparagus contains 2.3g of protein and 20 kcal. A larger 150g amount provides 4.3g of protein.
How does asparagus protein compare to broccoli?
Raw asparagus has less protein per 100g than raw broccoli (2.9g vs 4.3g). It also has slightly less protein per 100 kcal (11.6g vs 12.6g).
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.