🥦

Asparagus

Good Protein

1 cup cooked per serving.

4.3g
protein per serving
Calories
40
per serving
Protein density
10.9
g per 100 cal
Calorie cost
9.2
cal per 1g protein
To hit 30g protein
7 cups
698g · 276 cal

Macro breakdown

Protein4.3g(34%)
Carbs7.4g(59%)
Fat0.4g(7%)
Fiber3.6g

Tips to maximize nutrition

1.Store Asparagus properly to maximize freshness and nutrient retention
2.Steam or roast to preserve nutrients better than boiling
3.Pair with protein sources to create balanced meals
4.Prep ahead by washing and cutting for easy weekly use
5.Add to smoothies for extra nutrients without changing flavor much

Pairs well with

🍗
Chicken breast
26g
128 cal
🍗
Salmon
18.8g
175 cal
🫘
Tofu
21.8g
181 cal

Similar vegetable foods

🥦
Artichoke
1 cup
5.2g
🥦
Broccoli
1 cup chopped
3.7g
🥦
Brussels Sprouts
1 cup
3g

Frequently Asked Questions

Asparagus contains 4.3g of protein per serving. This makes it a moderate protein source with a protein density score of 10.9 (grams of protein per 100 calories).

You need approximately 7.0 servings of Asparagus to reach 30g of protein, which would provide about 276 calories. Consider combining with other protein sources for a more practical portion size.

Asparagus provides 4.3g of protein for 39.6 calories, giving it a calorie cost of 9.2 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Asparagus contains 3.6g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16