How many calories are in asparagus?

Fresh asparagus contains approximately 28 kcal per 100g, making it one of the lowest-calorie vegetables available. A typical serving of 5 spears (around 80g) provides just 22 kcal. Almost all of these calories come from a small amount of protein (2.9g) and carbohydrate (2g), with negligible fat.

Is asparagus good for blood sugar?

Asparagus is excellent for blood sugar management. With only 2g of carbohydrates per 100g and a negligible glycaemic index (estimated around 15), it produces virtually no blood glucose response. The fibre content (1.7g per 100g) further slows any minimal sugar absorption. It is one of the safest vegetables for diabetics and anyone watching their glucose levels.

What vitamins does asparagus have?

Asparagus is particularly rich in folate (vitamin B9), providing around 52mcg per 100g — roughly 13% of the daily reference intake. It is also an excellent source of vitamin K, important for blood clotting and bone metabolism. Additionally, asparagus provides vitamins A, C, E, and several B vitamins including thiamine and riboflavin.

Glucose: Very LowNOVA 1

Nutritional Information for Asparagus

Asparagus is a nutrient-dense, low-calorie vegetable providing around 28 kcal per 100g with excellent levels of folate and vitamin K. From a SpikeSaver perspective, asparagus is almost invisible to blood glucose — it has just 2g of carbohydrates per 100g and a negligible glycaemic index. It is a NOVA 1 (unprocessed) single-ingredient whole food with no additives, making it one of the cleanest vegetables you can buy.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	28 kcal / 119 kJ	22 kcal
Protein	2.9g	2.3g
Carbohydrates	2g	1.6g
of which sugars	1.9g	—
Fat	0.6g	0.5g
of which saturated	0.1g	—
Fibre	1.7g	—
Salt	0.01g	—

Serving size: 5 spears (~80g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Asparagus contains just 2g of carbohydrates per 100g, almost all of which is simple sugars (1.9g) offset by 1.7g of fibre. The glycaemic load is negligible — you would need to eat an unrealistic quantity of asparagus to produce any meaningful blood sugar response. It is one of the safest vegetables for anyone managing glucose levels.

Processing level

NOVA 1 (unprocessed)

Fresh asparagus spears are a completely unprocessed, single-ingredient vegetable. Whether you buy whole spears or tips, the ingredient is simply asparagus. There are no additives, preservatives, or processing aids involved. Even pre-trimmed and packaged asparagus tips remain NOVA 1.

Asparagus at Tesco

Source: Tesco product page, October 2025

Tesco Asparagus 180G

£1.65*NOVA 1 (unprocessed)

Tesco Asparagus Tips 125G

£2.10*NOVA 1 (unprocessed)

Tesco Asparagus & Tenderstem Broccoli 190G

£2.25*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Fresh asparagus at Tesco is always NOVA 1 — there is nothing to worry about with any of the plain spear or tip products. The only thing to be aware of is price: asparagus tips at £16.80/kg are significantly more expensive than whole spears at £9.17/kg, despite identical nutritional content. The asparagus & broccoli mix at £2.25 for 190g gives you variety but at a higher per-kilo cost. Asparagus is rich in folate (essential for cell division) and vitamin K (important for blood clotting and bone health).

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