Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Asparagus
Asparagus, raw
Low FatLow CarbLow Sugar
🥬
2.2g
Protein per 100g
20
Calories
0.1g
Total Fat
3.9g
Carbs
Quality Score
Protein Energy
High Protein44%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
18.3
grams protein per 1g fat
Extremely Lean. Almost zero fat content.
Calories for 30g
273
calories
Standard. Eating 273 calories fits well into a normal lunch or dinner.
Health & Recovery Profile
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.04g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.1g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
2mg
Electrolyte
Potassium
202mg
Electrolyte
Magnesium
14mg
Recovery
Iron
2.14mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-03-26