How many carbs are in asparagus?
Four cooked asparagus spears (60g) have about 2.5g of carbohydrate and 1.3g of net carbs. It is one of the lowest-carb vegetables on the plate.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 4 spears, cooked (60g) | 2.5g | 1.2g | 1.3g |
| 1 cup (90g) | 3.7g | 1.8g | 1.9g |
| 100 grams | 4.1g | 2.0g | 2.1g |
Net carbs
Four cooked spears (60g) have about 1.3g of net carbs, which is total carbs (2.5g) minus fiber (1.2g). Half a cup of cooked asparagus (90g) has about 1.9g of net carbs. Net carbs are the fraction that raises blood glucose. See the net carbs guide for when to count net versus total.
For diabetes
Asparagus is almost a non-factor in carb counting. Four spears contribute only 2.5g of total carbs, well below one standard 15g carb choice. It is a good plate-filler that adds volume without meaningfully affecting your meal's carb load. Raw asparagus has the same carb count as cooked. See the diabetes carb-counting guide for how to handle low-carb vegetables in your plan.
Keto and low carb
Asparagus fits keto with room to spare. Half a cup of cooked spears has about 1.9g of net carbs, so you could eat a full pound and still stay inside a 20g daily budget. It is one of the most keto-friendly vegetables available.
Good to know
Asparagus thickness changes the eating experience but not the carb count, which stays constant per gram regardless of spear size. The USDA data here is for boiled, drained asparagus. Raw asparagus has nearly identical carbs. Asparagus tips are slightly higher in carbs per gram than the stalks, but the difference is small enough to ignore in practice.
Full nutrition (per 100g)
- Calories: 22.0 kcal
- Carbohydrate: 4.11g
- Fiber: 2.0g
- Sugars: 1.3g
- Protein: 2.4g
- Fat: 0.22g
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Get the appFrequently asked questions
How many carbs are in asparagus?
Four cooked spears (60g) have about 2.5g of carbs. Half a cup cooked (90g) has about 3.7g.
How many net carbs are in asparagus?
Four cooked spears (60g) have about 1.3g of net carbs after subtracting 1.2g of fiber from 2.5g of total carbs.
Is asparagus keto?
Yes. Half a cup of cooked asparagus has only about 1.9g of net carbs, making it one of the best keto vegetables.
Does cooking change the carbs in asparagus?
Cooking concentrates the weight slightly, so a cup of cooked asparagus weighs more than a cup of raw. Per gram of food, carbs are similar either way.
Is asparagus good for diabetics?
Yes. Four spears have only 2.5g of total carbs, which has a negligible effect on blood glucose for most people.