How many calories are in 10 spears of cooked asparagus? A nutritional deep dive

November 4, 2025 •

4 min read

A 100-gram serving of cooked, boiled asparagus contains only about 22 calories. This impressive nutrient-to-calorie ratio makes it a diet-friendly choice. But for a common serving size, the question remains: How many calories are in 10 spears of cooked asparagus? The answer, along with its rich nutritional profile, is worth exploring.

Quick Summary

This article details the calorie content of cooked asparagus, offering precise figures for a 10-spear serving based on cooking method and size. It also outlines the vegetable's impressive fiber, antioxidant, and vitamin content.

Key Points

Low Calorie Count: 10 medium spears of cooked (boiled or steamed) asparagus contain only about 32–33 calories.
Size Matters: Larger spears have a slightly higher calorie count, with 10 large spears potentially reaching 40 calories.
Cooking Method Affects Calories: Adding oil for roasting or sautéing increases the final calorie count, while steaming or boiling keeps it minimal.
Nutrient-Dense: Asparagus is a rich source of essential vitamins like K, A, C, and folate, as well as important minerals.
Rich in Antioxidants: This vegetable provides powerful antioxidants, including flavonoids and anthocyanins (especially in purple varieties), which help combat oxidative stress.
Digestive and Weight Loss Aid: High in fiber and water, asparagus promotes digestive health, satiety, and helps with weight management by being filling and low in calories.
Natural Diuretic Properties: Asparagus helps reduce water retention and bloating by acting as a natural diuretic.

Asparagus is a nutritional powerhouse, revered for its low-calorie profile and impressive vitamin and mineral content. For those monitoring their intake, understanding the calorie count of common portion sizes, such as 10 spears, is a key piece of information. The exact number can vary slightly based on the size of the spears and the cooking method used.

The Calorie Count: How Many Calories Are in 10 Spears of Cooked Asparagus?

For a standard serving of 10 medium-sized, boiled or steamed spears of asparagus, the calorie count typically falls between 30 and 40 calories. This makes it an incredibly low-calorie addition to any meal, providing a significant volume of food for minimal caloric cost. For example, a 100-gram portion of cooked, drained asparagus contains just 22 calories. The slight variation is primarily dependent on the size of the vegetable.

The Impact of Spear Size

The size of the asparagus spears directly influences the total calorie count for a 10-spear serving. Data from nutrition tracking sources highlight this difference clearly:

10 small spears (raw): Approximately 24 calories.
10 medium spears (cooked): Around 32–33 calories.
10 large spears (cooked): Closer to 40 calories.

This variation demonstrates that while all forms of asparagus are low in calories, larger spears naturally contain slightly more energy simply due to their higher mass.

Cooking Method and Calorie Considerations

The method of cooking also plays a role in the final calorie count, especially when fat is added during preparation. Simple boiling or steaming preserves the natural, low-calorie state of the vegetable. However, adding oil for roasting or sautéing will increase the overall calorie load.

For example, roasted asparagus with a drizzle of olive oil will have a higher calorie content than steamed spears. A serving of roasted asparagus with added fat might contain around 53 calories, depending on the amount of oil used. To keep calories at a minimum, steaming, boiling, or grilling without excessive oil are the best options.

Beyond Calories: The Nutritional Profile of Asparagus

Beyond its low-calorie nature, asparagus offers a wealth of other nutritional benefits that make it a cornerstone of a healthy diet. It is an excellent source of vitamins, minerals, and antioxidants, all contributing to overall well-being.

Rich in Essential Vitamins and Minerals

A small serving of cooked asparagus provides a significant portion of your daily recommended intake for several key nutrients:

Vitamin K: Vital for blood clotting and bone health.
Folate (Vitamin B9): Crucial for cell growth, DNA formation, and especially important during pregnancy to prevent neural tube defects.
Vitamin A: Supports immune function and vision health.
Vitamin C: A powerful antioxidant that helps protect cells from oxidative stress.
Potassium: Helps regulate blood pressure and fluid balance.

Antioxidant and Anti-Inflammatory Properties

Asparagus is packed with antioxidants, which help protect your body from harmful free radicals and oxidative stress that can lead to chronic diseases. These antioxidants include Vitamin E, Vitamin C, glutathione, and various flavonoids and polyphenols. Purple asparagus, in particular, contains anthocyanins, which are powerful pigments with strong antioxidant effects.

Supporting Digestive Health

The dietary fiber in asparagus is essential for a healthy digestive system. Asparagus contains both soluble and insoluble fiber, which promote regularity, feed beneficial gut bacteria (acting as a prebiotic), and may help reduce bloating. The prebiotic fiber, inulin, found in asparagus, promotes the growth of good bacteria in the gut, which is linked to better digestion and a stronger metabolism.

Aiding in Weight Management

For those on a weight loss journey, asparagus is an excellent food choice. Its high fiber and water content help you feel full for longer, reducing the likelihood of overeating. The low-calorie density means you can enjoy a satisfying portion without significantly impacting your daily calorie intake. Furthermore, its natural diuretic properties can help reduce water retention and bloating.

Cooking Methods for Asparagus: Calories Comparison


Preparation Method	Calories (Approx.) for 10 Spears	Notes
Boiled	32–33 kcal	Lowest calorie option, retains moisture.
Steamed	32–33 kcal	Similar to boiled, great for retaining nutrients.
Roasted	Varies; up to 53 kcal or more	Calories increase with added oil. Use a minimal amount for diet.
Grilled	Varies; similar to roasted	Often prepared with oil, increasing calorie count.

How to Cook Asparagus for a Healthy Diet

Here are some healthy and delicious ways to prepare asparagus to maximize its nutritional benefits:

Steamed Asparagus with Lemon and Herbs: Steam the spears until tender-crisp. Finish with a squeeze of fresh lemon juice, a little black pepper, and your favorite herbs like dill or parsley.
Simple Roasted Asparagus: Toss spears with a minimal amount of olive oil, salt, and pepper. Roast in a hot oven until lightly browned and tender.
Asparagus Stir-Fry: Add chopped asparagus to a vegetable stir-fry with a light sauce. It provides a great crunch and nutritional boost.
Asparagus and Egg Omelet: Add sautéed asparagus spears to an omelet for a protein-rich and nutrient-dense meal.

For more ideas on how to incorporate healthy vegetables into your diet, visit a trusted health resource like Healthline.

Conclusion

So, how many calories are in 10 spears of cooked asparagus? The answer is that a standard serving of 10 medium, boiled or steamed spears contains a very modest 32–33 calories. This low-calorie count, combined with its high fiber, vitamin, mineral, and antioxidant content, cements asparagus as a top-tier choice for anyone focusing on a healthy diet, weight management, and overall wellness. By choosing low-fat cooking methods, you can enjoy all the benefits of this versatile vegetable without adding extra calories.

Frequently Asked Questions

Roasting asparagus itself does not add many calories, but the oils or fats used in the preparation will increase the calorie count. For example, a small amount of olive oil will raise the calorie total, whereas steaming will keep it at its natural, low-calorie level.

Yes, asparagus is excellent for weight loss. It is low in calories, high in fiber, and has a high water content, which helps you feel full and satisfied. Its diuretic properties can also help reduce bloating and water retention.

Steaming is one of the healthiest ways to cook asparagus, as it helps preserve the water-soluble vitamins without adding extra fats. Lightly roasting or grilling with a minimal amount of healthy oil is also a great option.

Both green and purple asparagus are nutritious. However, purple asparagus contains anthocyanins, powerful antioxidants that give it its color and have additional health benefits, including supporting heart health.

Yes, you can eat asparagus raw. It can be thinly shaved for salads to add a crisp, refreshing texture. Cooking, however, can make some nutrients and antioxidants more bioavailable.

Asparagus is rich in vitamins, including Vitamin K (important for blood clotting and bone health), Vitamin A (for vision), Vitamin C (an antioxidant), and folate (Vitamin B9).

Asparagus is considered a superfood due to its dense nutritional profile. It is packed with vitamins, minerals, antioxidants, and fiber while being very low in calories, contributing to numerous health benefits.