Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Asparagus
Raw Asparagus (Raw) contains 2.2g of protein per 100g, with 0.1g fat, 3.9g carbohydrates, and 20 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #168389 · Data as of Mar 2026 · All values per 100g
Asparagus, raw
Low FatLow CarbLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 2.2 g |
| Calories | 20 kcal |
| Total fat | 0.1 g |
| Carbohydrates | 3.9 g |
| Saturated fat | 0.04 g |
| Cholesterol | 0 mg |
| Fiber | 2.1 g |
| Sugars | 1.88 g |
| Sodium | 2 mg |
| Potassium | 202 mg |
How protein-efficient is Raw Asparagus?
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.
What is the fat, cholesterol and electrolyte 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