Cooked White Asparagus
"White gold" and the prince of spring vegetables in the Netherlands and Germany (witte asperges): asparagus spears grown underground in the dark so they keep their ivory colour, silky tender texture and delicate buttery flavour. They contain almost no carbohydrate, so a glycemic index does not apply, and they are among the finest and lightest foods there are.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
The traditional spring supper: serve them boiled with chopped boiled egg, slices of ham, a sprinkle of parsley and a little real butter for a luxurious, completely starch-free protein meal.
Best preparation methods
Peel the spears carefully from just below the tip down to the base and cut off the woody end, then simmer them gently in water with a pinch of salt and a slice of lemon for 10 to 15 minutes until tender.
Important Nutritional Note
Asparagus is very rich in asparagine, folic acid and water and supports the natural release of retained fluid; a true friend for people with diabetes and for kidney health.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 20 kcal | 30 kcal |
| Protein | 2.2 g | 3.3 g |
| Carbohydrate | 3.9 g | 5.8 g |
| Available carbohydrate | 1.8 g | 2.7 g |
| Fat | 0.1 g | 0.2 g |
| Dietary fibre | 2.1 g | 3.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 20 kcal per 100 g, ranking 15 of 48 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Cooked White Asparagus good for weight loss?
Yes. Cooked White 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 Cooked White Asparagus affect blood sugar?
Cooked White 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 Cooked White Asparagus?
A typical 150 g portion of Cooked White Asparagus provides about 30 kcal, 3.3 g protein, 5.8 g carbohydrate, 0.2 g fat and 3.2 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.