Calories in roasted asparagus: 35 kcal per 100 g

Q: How many calories are in a portion of asparagus?

A typical portion (80 g, one of your five a day) gives 28 kcal. Per 100 g the figure is 35 kcal.

Q: Is asparagus high in folate?

Yes. Asparagus, roasted in rapeseed oil has 0.123 mg folate per 100 g, 62 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Does roasting change the sodium in asparagus?

Yes. Per 100 g, sodium goes from 1 mg raw to 4 mg roasted. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals does asparagus have most of?

By share of the daily reference intake: folate (0.123 mg, 62 %), selenium (0.011 mg, 20 %) and potassium (342 mg, 17 %) per 100 g.

What’s in an 80 g portion

More than half of a portion is water. The rest is 2.8 g protein and 1.6 g carbohydrate.

1.2 gFat

2.8 gProtein

1.6 gCarbohydrate

1.3 gFibre

71.8 gWater

1.3 gMinerals and the rest

1.2 gFat
2.8 gProtein
1.6 gCarbohydrate
1.3 gFibre
71.8 gWater
1.3 gMinerals and the rest

Below average for vegetables

Asparagus is 35 kcal per 100 g. The 240 vegetables in this database average 59.9.

Asparagus35

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion1.6 g

Salt, per portion0.01 g

Vitamins and minerals in asparagus

One of the 22 recorded reach the “high in” level. Folate leads.

49 %

Folate

0.0984 mg in an 80 g portion

15th of 189 vegetables

Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.

Selenium0.0088 mg16 %

Potassium274 mg14 %

Niacin (vitamin B3)2 mg13 %

Vitamin E1.4 mg11 %

Copper0.11 mg11 %

Only a trace

Iodine

None recorded

Vitamin D
Vitamin B12

Show all 22 with amounts

Folate0.0984 mg, 49 %

Selenium0.0088 mg, 16 %

Potassium274 mg, 14 %

Niacin (vitamin B3)2 mg, 13 %

Vitamin E1.4 mg, 11 %

Copper0.11 mg, 11 %

Vitamin B60.14 mg, 10 %

Vitamin C8 mg, 10 %

Riboflavin (vitamin B2)0.14 mg, 9.7 %

Phosphorus63.2 mg, 9 %

Chloride68.8 mg, 8.6 %

Thiamin (vitamin B1)0.09 mg, 8 %

Manganese0.13 mg, 6.4 %

Pantothenic acid (vitamin B5)0.31 mg, 5.2 %

Zinc0.48 mg, 4.8 %

Vitamin A0.0312 mg, 3.9 %

Iron0.48 mg, 3.4 %

Magnesium12 mg, 3.2 %

Calcium22.4 mg, 2.8 %

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

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Tracked UK delivery

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Asparagus against other vegetables

Asparagus comes second for folate here, just behind brussels sprouts (boiled).

0.124mg

0.123mg

0.12mg

0.1mg

0.04mg

0.039mg

Brussels sprouts, boiled+0.001 mg

Asparagus, roasted in rapeseed oilthis page

Curly kale, raw−0.003 mg

Chard, Swiss, boiled−0.023 mg

Mushrooms, white, raw−0.083 mg

Taro leaves, raw−0.084 mg

All values per 100 g, from the same dataset. Differences are against asparagus.

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Taken every morning since 1998.

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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 28 kcal. Per 100 g the figure is 35 kcal.

Is asparagus high in folate?

Yes. Asparagus, roasted in rapeseed oil has 0.123 mg folate per 100 g, 62 % of the NRV, above the 30 % threshold for a “high in” claim.

Does roasting change the sodium in asparagus?

Yes. Per 100 g, sodium goes from 1 mg raw to 4 mg roasted. 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 (0.123 mg, 62 %), selenium (0.011 mg, 20 %) and potassium (342 mg, 17 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-640, Asparagus, roasted in rapeseed oil, 7 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.

Gherkins, raw12 kcal

Mushrooms, white, fried in salted butter106 kcal

Peas, mushy, canned, re-heated81 kcal 240vegetablesin this food group

How many calories are in roasted asparagus?

What’s in an 80 g portion

Below average for vegetables

Low in sugar, almost no salt

Vitamins and minerals in asparagus

Folate

Only a trace

None recorded

What asparagus doesn’t give you. And where to find it.

Vitamin D

Vitamin B12

Iodine

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Asparagus against other vegetables

Taken every morning since 1998.

Questions about asparagus

More vegetables

More vegetables

Most folate

Nutrient guides

Nutrition

Vitamins and minerals