Protein content
A 1 cup cooked serving of asparagus contains 4.3 g of protein - a moderate source of protein, about 9% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is very protein-dense.
| Serving | 1 cup cooked (180 g) |
|---|---|
| Protein per serving | 4.3 g |
| Protein per 100 g | 2.4 g |
| Calories per serving | 40 kcal |
| Protein density | 44% of calories |
| Share of 50 g Daily Value | 9% |
| Protein quality | Incomplete protein |
| Category | Vegetables |
| Food type | Whole food |
| USDA record | FoodData Central #168390 |
A typical 1 cup cooked serving of asparagus contains 4.3 grams of protein (2.4 g per 100 g), which makes it a moderate source of protein. That covers roughly 9% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Protein accounts for roughly 44% of the calories in asparagus, making it very protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Among the 105 vegetables in the database, asparagus ranks 15th by protein per serving, and 523rd out of all 796 foods on the site. Set against roasted potatoes, another vegetable entry in the database, a serving carries about 0.5 g more protein (roasted potatoes has 3.8 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 180 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #168390 - "Asparagus, cooked, boiled, drained" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Asparagus has 2.4 g of protein per 100 g. A typical 1 cup cooked serving (180 g) provides 4.3 g.
No. Asparagus is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup cooked serving of asparagus contains 4.3 g of protein, about 9% of the 50 g reference Daily Value.
Asparagus is a moderate source of protein, and about 44% of its calories come from protein, which makes it very protein-dense. Set against roasted potatoes, another vegetable entry in the database, a serving carries about 0.5 g more protein (roasted potatoes has 3.8 g per 1 cup).
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