300g Cooked Asparagus to Raw Weight

300 g of cooked asparagus starts as about 315 g of raw asparagus.

Food labels usually list raw values, so converting back helps when you weigh food after cooking. Both amounts have 63 calories. The ratio comes from USDA calorie density of the raw and cooked forms.

Cooked Asparagus Calorie Calculator

AmountUnit

Cooked with

63cal

in 300g of cooked asparagus (300 g)

Protein7.1 g35% of calories

Fat0.4 g4% of calories

Carbs12 g61% of calories

3% of a 2,000 calorie day

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Cooked Asparagus to Raw Asparagus weight chart

Calories stay the same when water cooks out or soaks in, so the same calories sit in a different weight. See Raw Asparagus nutrition.

Cooked Asparagus	Raw Asparagus	Calories
50 g	53 g	11
100 g	105 g	21
150 g	158 g	32
200 g	210 g	42
250 g	263 g	53
300 g	315 g	63
400 g	420 g	84
500 g	525 g	105
750 g	788 g	158
1000 g	1050 g	210

Cooked Asparagus calories by serving size

Common amounts of cooked asparagus (no added fat) with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
5g	5 g	1	0.1 g	0 g	0.2 g
1 spear	16 g	3	0.4 g	0 g	0.7 g
1 oz	28 g	6	0.7 g	0 g	1.2 g
2 spears	32 g	7	0.8 g	0 g	1.3 g
1/2 cup	90 g	19	2.1 g	0.1 g	3.7 g
100g	100 g	21	2.4 g	0.1 g	4.2 g
4 oz	113 g	24	2.7 g	0.1 g	4.7 g
1 cup	180 g	38	4.2 g	0.2 g	7.5 g

300g of cooked asparagus, by cooking fat

The fat used in the pan changes the total. Same amount, cooked 3 ways.

No added fat63

Butter126

Oil147

Cooked Asparagus vs similar foods

Calories per 100 g compared with other vegetables.

Boiled Asparagus22

Cooked Asparagus21

Raw Asparagus20

Canned Asparagus19

Cooked Canned Asparagus19

Boiled Frozen Asparagus18

Cooked Frozen Asparagus18

Cooked Asparagus: common questions

How much raw asparagus makes 300g cooked?

About 315 g raw.

How many calories are in 300g of cooked asparagus?

300 g of cooked asparagus has 63 calories.

More about cooked asparagus

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2709834, Butter: 2709842, Oil: 2709841. Original description: Asparagus, fresh, cooked, no added fat. Portion weights are USDA household measures.