Calories in 4 Spears of Cooked Asparagus

4 spears of cooked asparagus (64 g) has 13 calories. That is 1% of a 2,000 calorie diet.

The calories come from 1.5 g of protein, 0.1 g of fat and 2.7 g of carbohydrates, a split of 35% protein, 4% fat and 61% carbs. For comparison, 3 spears of cooked asparagus has 10 calories. Burning 13 calories takes about 2 minutes of brisk walking or 1 minute of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Cooked Asparagus Calorie Calculator

AmountUnit

Cooked with

13cal

in 4 spears of cooked asparagus (64 g)

Protein1.5 g35% of calories

Fat0.1 g4% of calories

Carbs2.7 g61% of calories

1% of a 2,000 calorie day

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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
4 spears	64 g	13	1.5 g	0.1 g	2.7 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

4 spears of cooked asparagus, by cooking fat

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

No added fat13

Butter27

Oil31

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 many calories are in 4 spears of cooked asparagus?

4 spears of cooked asparagus weighs about 64 g and has 13 calories.

How much protein is in 4 spears of cooked asparagus?

4 spears of cooked asparagus has 1.5 g of protein, which is 3% of the 50 g Daily Value.

How many carbs are in 4 spears of cooked asparagus?

4 spears of cooked asparagus has 2.7 g of carbohydrates, including 1.5 g of fiber and 1.3 g of sugars.

How much cooked asparagus is 100 calories?

100 calories of cooked asparagus is 476 g, about 119 pieces of cooked asparagus.

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.