Asparagus
An elegant vegetable with a natural diuretic effect, rich in antioxidants such as glutathione and in vitamin K. Its net carbohydrate is almost zero (under 2 g), and it has virtually no effect on blood sugar.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A refined side dish with grilled steak or salmon; it supports the body's normal fluid balance.
Best preparation methods
Sauté it in a hot pan for just 3 to 4 minutes with a spoonful of olive oil, a little garlic and sea salt, so it stays crisp and tender.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (90 g) |
|---|---|---|
| Calories | 20 kcal | 18 kcal |
| Protein | 2.2 g | 2 g |
| Carbohydrate | 3.9 g | 3.5 g |
| Available carbohydrate | 1.8 g | 1.6 g |
| Fat | 0.2 g | 0.2 g |
| Dietary fibre | 2.1 g | 1.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 20 kcal per 100 g, ranking 5 of 26 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Asparagus good for weight loss?
Yes. Asparagus is very low in calories (20 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Asparagus affect blood sugar?
Asparagus contains only 1.8 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Asparagus?
A typical 90 g portion of Asparagus provides about 18 kcal, 2 g protein, 3.5 g carbohydrate, 0.2 g fat and 1.9 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.