Asparagus is 20 calories per 100g — among the lowest in any green vegetable. A whole pound is just 91 calories. Roast or grill with a small amount of olive oil and you have a side that adds barely any calories to a high-protein plate.
Calories scale with portion. Here's how a typical asparagus serving translates in your tracker:
Very low calorie — at 20 kcal per 100g, asparagus adds volume to a meal without meaningfully denting a calorie deficit.
How asparagus stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at asparagus and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreAsparagus has approximately 20 calories per 100g. A typical serving — 1 cup (134g) — comes in at 27 calories.
2.2g of protein per 100g. That puts asparagus at roughly 11.0g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Asparagus is naturally low-calorie at 20 kcal per 100g, so it's easy to fit into a deficit.