Vegetables and starchy roots
Cooked asparagus
Cooked asparagus is 93% water, so 100 g (3.5 oz) brings only 22 kcal and 2 g of fiber.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density: 22 kcal/100 g | +2 |
| Protein: 10.9 g/100 kcal | +2 |
| Fiber: 9.1 g/100 kcal | +2 |
| Solid food with 92.6 g of water | +1 |
| Sum | 8 |
| Capped at 5 | 5 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 8 primary
- Data
- USDA FDC 168390
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 26 kcal per serving
- 22 kcal per 100 g (3.5 oz)
- Protein
- 2.9 g per serving
- 2.4 g per 100 g (3.5 oz)
- Carbohydrates
- 4.9 g per serving
- 4.1 g per 100 g (3.5 oz)
- of which sugars
- 1.6 g per serving
- 1.3 g per 100 g (3.5 oz)
- Fiber
- 2.4 g per serving
- 2 g per 100 g (3.5 oz)
- Fat
- 0.3 g per serving
- 0.2 g per 100 g (3.5 oz)
- of which saturated
- 0.1 g per serving
- 0 g per 100 g (3.5 oz)
- Water
- 111.1 g per serving
- 92.6 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Asparagus, cooked, boiled, drained (FDC ID 168390), accessed September 23, 2026.
A typical 120 g (4 oz, about 3/4 cup) serving provides about 26 kcal, 2.9 g of protein, and 2.4 g of fiber.
What it is and how to eat it
Asparagus (Asparagus officinalis) is the tender shoot of the plant: green asparagus grows in the open and white asparagus is grown covered with soil so that it does not turn green, and in Spain it is sold mostly canned or jarred, with geographical indications such as Espárrago de Navarra. In Spain, thin green asparagus, wild or cultivated, is called trigueros. This page covers boiled and drained green asparagus, with 22 kcal, 2.4 g of protein and 2 g of fiber per 100 g according to USDA.
A 120 g (4.2 oz) serving provides 26 kcal, 2.9 g of protein and 2.4 g of fiber, so it adds volume for very few calories and goes alongside protein, such as eggs, fish or grilled chicken, without replacing it. The US National Institutes of Health list asparagus among the foods that contain FODMAPs, carbohydrates that are hard to digest, and gas and abdominal bloating are common with semaglutide (Wegovy) in its 68-week trials, according to its label. The 2025 nutrition advisory on GLP-1 therapy suggests starting meals with protein and avoiding high-fiber foods in the first few days of treatment; in those days, and after a dose increase, half a serving of the tips, the most tender part, may be enough.
What the evidence says
With 149 µg of folate per 100 g, a 120 g serving provides 179 µg, 89% of the EU's 200 µg reference value, and far exceeds the 60 µg per 100 g required for a "high folate" claim (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). That means it could carry authorized claims such as "folate contributes to normal blood formation" or "folate contributes to maternal tissue growth during pregnancy", which only require the food to be at least a source of folate (Regulation (EU) No 432/2012). With 2 g of fiber per 100 g it falls short of the 3 g for a "source of fibre" claim, but because it has so few calories, its 9.1 g per 100 kcal exceed the EU's other criterion for a "high fibre" claim, 3 g per 100 kcal. Asparagus has a reputation as a diuretic, but in the EU register the claim that it supports the excretory function of the kidneys and urinary flow is listed as non-authorized, and I have not found trials showing that it helps with weight loss or "detoxes" the body.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about cooked asparagus
How many grams of protein are in a 120 g (4 oz) serving of cooked asparagus?
100 g (3.5 oz) of cooked asparagus has 2.4 g of protein. A typical 120 g (4 oz) serving has about 2.9 g of protein. That is 10.9 g of protein per 100 kcal.
How many kcal are in a 120 g (4 oz) serving of cooked asparagus?
100 g (3.5 oz) of cooked asparagus has 22 kcal. A typical 120 g (4 oz) serving has about 26 kcal. That is a very low energy density.
How much fiber is in a 120 g (4 oz) serving of cooked asparagus?
100 g (3.5 oz) of cooked asparagus has 2 g of fiber. A typical 120 g (4 oz) serving has about 2.4 g of fiber.
Does cooked asparagus keep you full?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 22 kcal/100 g) + 2 (protein: 10.9 g/100 kcal) + 2 (fiber: 9.1 g/100 kcal) + 1 (solid food with 92.6 g of water) = 8; capped at 5. It is an estimate based on its composition, not a measurement in people.
What should I know about cooked asparagus if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?
Based on our tags, this is what matters about cooked asparagus on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of cooked asparagus?
We use 120 g (4 oz) as a typical serving, about 3/4 cup. That amount provides about 26 kcal, 2.9 g of protein, and 2.4 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Asparagus, cooked, boiled, drained (FDC ID 168390).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .