What is a serving size of cooked asparagus? A comprehensive guide

November 30, 2025 •

3 min read

A standard half-cup serving of cooked asparagus contains only about 20 calories and provides significant nutrients like vitamin K and folate. But beyond this standard measure, what is a serving size of cooked asparagus for different contexts, and how can you accurately determine it for your health goals?

Quick Summary

A standard serving of cooked asparagus is approximately a half-cup or six medium spears, weighing around 90 grams. This portion is nutrient-dense, offering vitamins, fiber, and antioxidants for minimal calories, making it a great addition to any healthy diet.

Key Points

Standard Measure: A standard serving of cooked asparagus is about one-half cup, which is equivalent to roughly six medium spears.
Nutrient Density: This portion is low in calories (approx. 20) but rich in essential nutrients like vitamin K, folate, and antioxidants.
Measuring Options: You can measure servings by volume (half-cup), weight (around 90g), or by counting the spears, though spear size can vary.
Dietary Goals: Your ideal portion may vary based on your dietary goals, such as weight management, where asparagus's low-calorie density is a benefit.
Cooking Affects Volume: A half-cup of cooked asparagus is a smaller volume than a half-cup of raw, as the spears lose water and shrink during cooking.
Health Benefits: Regular consumption can aid digestive health, provide antioxidants, and help regulate blood pressure.
Versatile Preparation: Asparagus can be roasted, steamed, grilled, or sautéed, with steaming and roasting preserving the most nutrients.

Understanding the Standard Serving Size

The standard serving size for non-starchy vegetables like asparagus is widely cited as a half-cup when cooked. For asparagus spears, this translates to about six medium spears. While this is a helpful general guideline, understanding how to measure your portion accurately, whether by volume, weight, or counting spears, is key to managing your nutrient intake effectively. The thickness of the spears is a significant factor, as six thin spears will differ greatly in weight and volume from six very thick ones. For precise nutritional tracking, a half-cup or 90-gram measurement is most reliable.

How to Measure Your Portion

There are a few easy ways to measure your cooked asparagus serving:

By Volume: Use a measuring cup to determine a half-cup portion of chopped or whole cooked asparagus. Remember that cooked spears take up less space than raw ones.
By Weight: For precise tracking, weigh your cooked asparagus. A standard half-cup serving is approximately 90 grams, or just over 3 ounces.
By Counting Spears: As a quick visual guide, aim for about six medium-sized spears. If the spears are particularly thick, you may need fewer; if they are thin, you may need more to reach a half-cup serving.

Nutritional Breakdown of a Typical Serving

One half-cup serving of cooked asparagus (90g) is a nutritional powerhouse. Here is what you can expect:

Calories: 20 calories
Protein: 2.2 grams
Fat: 0.2 grams
Fiber: 1.8 grams, providing about 7% of your daily needs
Vitamins: Excellent source of vitamin K (57% of RDI) and a good source of vitamin A (18% of RDI), folate (34% of RDI), and vitamin C (12% of RDI)
Minerals: Contains potassium, phosphorus, and other trace minerals
Antioxidants: Rich in antioxidants like vitamin E, vitamin C, and flavonoids

Factors Influencing Your Personal Portion

The standard serving size is a baseline, but your personal dietary needs and health goals can influence your ideal portion. For weight management, asparagus is an excellent choice due to its low-calorie density and high fiber content, which promotes a feeling of fullness. If you are an athlete or have higher energy needs, you may opt for a larger portion. Likewise, someone following a strict low-carb diet will appreciate the low carbohydrate count. The key is to fit your asparagus serving into your overall daily nutritional targets, which often include multiple servings of vegetables.

How Asparagus Compares to Other Vegetables

Asparagus offers a unique nutritional profile when compared to other common vegetables. The following table illustrates some key differences in serving size and nutrients per 100g:


Feature	Cooked Asparagus (per 100g)	Cooked Broccoli (per 100g)	Cooked Spinach (per 100g)
Calories	22 calories	34 calories	24 calories
Fiber	2.2 grams	2.6 grams	2.2 grams
Vitamin K	Excellent source (57% of RDI for 90g)	Good source	Excellent source
Vitamin C	Good source (12% of RDI for 90g)	Excellent source	Good source
Folate	Excellent source (34% of RDI for 90g)	Good source	Good source
Antioxidants	Rich in flavonoids and anthocyanins (purple)	Rich in sulforaphane	Rich in flavonoids

Simple Methods for Cooking and Serving Asparagus

No matter your portion size, there are countless delicious and healthy ways to prepare asparagus. Overcooking can reduce nutrients, so aim for crisp-tender results. Some popular cooking methods include:

Roasting: Tossing asparagus with olive oil, salt, and pepper and roasting at 400°F until tender-crisp.
Steaming: Steaming until bright green and tender, about 3-6 minutes, helps preserve its nutrients.
Grilling: Brushing with oil and grilling for 5-8 minutes adds a delicious charred flavor.
Sautéing: Chopping into bite-sized pieces and sautéing in a skillet for a quick side dish.

Pairing your asparagus with other healthy ingredients like lean protein or whole grains can create a balanced and satisfying meal. For more information on general vegetable consumption, see the guidance from Harvard Health on daily fruit and vegetable intake.

Conclusion: Finding Your Ideal Asparagus Portion

Determining what is a serving size of cooked asparagus? is straightforward when you consider standard guidelines: a half-cup or 90 grams. This provides a clear, nutritionally sound baseline. However, the exact amount you consume can be flexibly adapted to your dietary requirements, health goals, and personal preferences. Asparagus's high fiber and low-calorie content make it an excellent food for satiety and weight management, while its rich vitamin profile supports overall health. By understanding how to measure your portions and incorporating this versatile vegetable into your cooking, you can easily enjoy its many benefits while meeting your daily nutritional targets.

Frequently Asked Questions

A standard serving of cooked asparagus is typically considered to be about six medium-sized spears, which is equivalent to a half-cup portion.

A serving size of cooked asparagus, equivalent to a half-cup, weighs approximately 90 grams or just over 3 ounces.

Yes, cooking reduces the volume of asparagus as it loses water. A half-cup of cooked asparagus requires more raw asparagus to achieve than a half-cup of raw asparagus.

Yes, it is perfectly fine to eat more than one serving of asparagus. It is a low-calorie, nutrient-dense vegetable, and consuming multiple servings can help you meet your daily vegetable intake goals.

Steaming is often recommended to preserve the most nutrients, as it minimizes water loss compared to boiling. Roasting and grilling are also excellent options.

Asparagus is a nutritional powerhouse, providing excellent amounts of vitamin K, folate, and antioxidants. While other vegetables like broccoli and spinach are also nutrient-dense, asparagus has its own unique profile that makes it a valuable addition to a varied diet.

Asparagus offers numerous health benefits, including supporting digestive health due to its fiber content, acting as a natural diuretic, and providing powerful antioxidants that protect against chronic diseases.