41 %
Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.
How many calories are in steamed asparagus?
16.8kcal
in an 80 g portion
21 kcal per 100 g.
Source: UK CoFID 2021, record 13-638, 11 analysed samples. Checked 5 October 2026.
0.32 gFat
2.3 gProtein
1 gFibre
41 %Daily folate
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.
- 0.32 gFat
- 2.3 gProtein
- 1.3 gCarbohydrate
- 1 gFibre
- 73.9 gWater
- 1.1 gMinerals and the rest
Below average for vegetables
Asparagus is 21 kcal per 100 g. The 240 vegetables in this database average 59.9.
Asparagus21
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.3 g
Salt, per portion0.01 g
Vitamins and minerals in asparagus
One of the 22 reach the “high in” level: folate.
Only a trace
- Iodine
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Folate0.0816 mg, 41 %
Selenium0.0072 mg, 13 %
Potassium226 mg, 11 %
Niacin (vitamin B3)1.6 mg, 10 %
Vitamin E1.2 mg, 9.7 %
Copper0.1 mg, 9.6 %
Vitamin B60.12 mg, 8.6 %
Riboflavin (vitamin B2)0.11 mg, 8 %
Vitamin C6.4 mg, 8 %
Phosphorus52.8 mg, 7.5 %
Chloride56.8 mg, 7.1 %
Thiamin (vitamin B1)0.07 mg, 6.5 %
Manganese0.1 mg, 5.2 %
Pantothenic acid (vitamin B5)0.26 mg, 4.3 %
Zinc0.4 mg, 4 %
Vitamin A0.0256 mg, 3.2 %
Iron0.4 mg, 2.9 %
Magnesium9.6 mg, 2.6 %
Calcium18.4 mg, 2.3 %
Biotin0.00024 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What asparagus doesn’t give you. And where to find it.
No recorded vitamin D, vitamin B12 or iodine.
Vitamin D
0mgin asparagus
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin asparagus
Find it inLiver, ox, raw4400 % per 100 g
Iodine
Tracein asparagus
Find it inSeaweed, kombu, dried, raw293780 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Asparagus against other vegetables
Per 100 g, asparagus has the most folate of the 6 here, ahead of spinach (mature, boiled).
0.102mg
0.081mg
0.065mg
0.041mg
0.027mg
0.026mg
Asparagus, steamedthis page
Spinach, mature, boiled−0.021 mg
Cabbage, average, raw−0.037 mg
Ackee, canned, drained−0.061 mg
Peas, boiled−0.075 mg
Fennel, Florence, boiled−0.076 mg
All values per 100 g, from the same dataset. Differences are against asparagus.
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Questions about asparagus
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of asparagus?
A typical portion (80 g, one of your five a day) gives 17 kcal. Per 100 g the figure is 21 kcal.
Is asparagus high in folate?
Yes. Asparagus, steamed has 0.102 mg folate per 100 g, 51 % of the NRV, above the 30 % threshold for a “high in” claim.
Does steaming change the sodium in asparagus?
Yes. Per 100 g, sodium goes from 1 mg raw to 3 mg steamed. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does asparagus have most of?
By share of the daily reference intake: folate (0.102 mg, 51 %), selenium (0.009 mg, 16 %) and potassium (283 mg, 14 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-638, Asparagus, steamed, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Asparagus). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most folate.
More vegetables
- Courgette, raw16 kcal
- Marrow, boiled9 kcal
- Parsnip, boiled66 kcal
- Raddiccio, raw14 kcal
- Sweet potato, boiled58 kcal
- Ackee, canned, drained151 kcal
- All 240 vegetables
Most folate
- Drumstick leaves, raw0.37 mg
- Drumstick leaves, boiled0.22 mg
- Broccoli, purple sprouting, raw0.195 mg
- Liver, chicken, fried1.35 mg
- Liver, chicken, raw0.995 mg
- Beans, blackeye, whole, dried, raw0.63 mg
- Folate guide