How Many Calories are in 125g of Asparagus Tips? A Complete Nutritional Guide

November 5, 2025 •

3 min read

Did you know that a 125g serving of raw asparagus contains only about 25 calories, making it an incredibly low-calorie vegetable? This detailed guide will not only clarify precisely how many calories are in 125g of asparagus tips but also delve into the rich nutritional profile that makes this food so valuable for a healthy diet.

Quick Summary

A 125g portion of raw asparagus tips contains approximately 25 calories, though this can vary slightly with preparation. They are a low-calorie, nutrient-dense food, providing essential vitamins, minerals, and fiber.

Key Points

Low Calorie Count: 125g of raw asparagus tips contain around 25 calories, making them ideal for low-calorie diets.
Nutrient-Rich: They are an excellent source of vitamins K and A, folate (B9), and essential minerals like iron and potassium.
High in Fiber: Asparagus provides a good amount of fiber, which promotes digestive health and increases feelings of fullness.
Preparation Matters: Calories can increase significantly if cooked with added fats like butter or oil, so steaming or grilling is recommended for low-cal meals.
Versatile Ingredient: Asparagus tips can be enjoyed raw in salads or cooked through methods like roasting, steaming, or sautéing.

Understanding the Caloric Value of 125g of Asparagus Tips

For those managing their weight or simply aiming for a healthier diet, understanding the calorie count of foods is essential. Asparagus is well-regarded for being a low-calorie vegetable, but let's break down the specifics for a 125g serving of its most tender part: the tips.

According to nutritional data, 125g of raw asparagus contains approximately 25 calories. The tips, being the most tender part of the spear, have a similar caloric density to the rest of the vegetable. This low energy content comes primarily from carbohydrates, with very little fat. This makes it a fantastic addition to any meal, providing bulk and nutrients without significantly increasing your total calorie intake.

Raw vs. Cooked Asparagus Tips: How Preparation Affects Calories

The way you prepare asparagus can slightly alter its nutritional value and calorie count. While the vegetable itself remains low-calorie, added ingredients can significantly change the final number. Cooking methods like boiling or steaming have minimal impact on the calorie count, but roasting or sautéing with oil will add extra calories.

Here is a simple comparison to illustrate the difference:


Preparation Method	Approx. Calories per 125g	Notes
Raw	~25 calories	A crunchy, fresh option ideal for salads.
Boiled/Steamed	~28 calories	Minimal calorie increase from water absorption.
Roasted	Varies widely	Calories increase with added oils, sauces, or cheese.
Sautéed	Varies widely	Frying in oil or butter will increase total calories.

The Nutritional Benefits Beyond Calories

Beyond its low-calorie status, asparagus tips are a powerhouse of essential nutrients. A 125g serving offers a wide array of vitamins, minerals, and antioxidants crucial for overall health.

Vitamins: Asparagus is an excellent source of Vitamin K, important for blood clotting and bone health. It is also rich in Vitamin A, which is crucial for vision and immune function, and a good source of Vitamin C. The green tips are particularly high in beta-carotene, an antioxidant that the body converts into Vitamin A.
Minerals: Key minerals found in asparagus include potassium, which helps regulate blood pressure, and iron. It also contains folate (Vitamin B9), a vital nutrient for cell growth and DNA formation, making it particularly beneficial for pregnant women.
Fiber: With about 3g of fiber per 125g serving, asparagus tips are great for digestive health. The fiber helps promote healthy gut bacteria and aids in regular bowel movements.

Weight Management and Health Considerations

Thanks to its high fiber and water content, asparagus is a very filling vegetable that helps promote a feeling of fullness, which can be beneficial for weight loss. Its low-calorie density means you can eat a large portion without consuming excessive calories.

To get the most out of your asparagus tips for weight management, consider these preparation tips:

Steam or grill: These methods add no extra fat or calories and preserve the vegetable's natural flavor.
Use low-fat seasonings: Instead of butter or high-calorie sauces, opt for lemon juice, a sprinkle of fresh herbs, or a small amount of extra-virgin olive oil.
Pair with protein: Combine asparagus with a lean protein source like grilled chicken or fish to create a balanced, satisfying, and low-calorie meal.

Culinary Versatility of Asparagus Tips

The delicate flavor and texture of asparagus tips make them incredibly versatile. You can incorporate them into countless dishes, from simple side dishes to complex gourmet meals.

Popular uses for asparagus tips:

In salads: Both raw and blanched tips can add a delicious crunch and texture to salads.
Roasted: A quick toss with a little olive oil, salt, and pepper before roasting brings out a sweet, nutty flavor.
Stir-fries: Asparagus tips cook quickly and add a vibrant green color and fresh flavor to stir-fries.
Soups and risottos: They can be added near the end of cooking to maintain their tender-crisp texture.

For more in-depth research on the extensive health benefits, you can refer to authoritative resources on vegetable nutrition, such as those provided by the USDA.

Conclusion

In conclusion, 125g of asparagus tips is a minimal caloric investment for a significant nutritional return. With approximately 25-30 calories, depending on preparation, these tender vegetables are an excellent choice for a low-calorie, nutrient-dense diet. Their rich profile of vitamins, minerals, fiber, and antioxidants supports weight management, digestive health, and overall well-being. By choosing cooking methods that don't add extra fats, you can fully enjoy the health benefits of this delicious and versatile vegetable.

Frequently Asked Questions

While the entire asparagus spear is nutritious, the tips can be slightly more tender and have a milder flavor. Nutritionally, the entire stalk offers similar health benefits, including vitamins, minerals, and fiber.

The cooking process itself adds minimal calories. The calorie count primarily increases if you add fats such as oil, butter, or cheese during preparation. Steaming, boiling, or grilling are low-calorie cooking methods.

Yes, asparagus can support weight loss due to its high fiber and water content, which helps you feel full without consuming many calories. This makes it an excellent, satisfying, low-energy-density food.

Yes, a 125g serving of asparagus tips contains a healthy amount of dietary fiber, which is important for supporting good digestion and overall gut health.

For 125g of raw asparagus, there are approximately 5g of carbohydrates, which includes both fiber and natural sugars. This is a very low amount, suitable for many diets.

Different varieties (green, white, purple) will have slightly different nutrient compositions, but the overall calorie count per 125g remains very low across all types, typically in the 25-30 calorie range.

Packaged asparagus tips may have a slightly different calorie count depending on the brand and how it's processed or stored. However, the difference is usually negligible, with most falling within the 25-30 calorie range for a 125g serving.