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  4. Asparagus, canned, regular pack

Canned asparagus (regular pack) has 15 kcal per 100 g. Standard canned asparagus with added salt. Check the label for sodium content — it varies by brand.

About this food

How should I track Asparagus, canned, regular pack?

For consistent tracking of Asparagus, canned, regular pack, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.

Macro Breakdown

Macro Split: 38% Protein, 53% Carbs, 9% FatMacro Split100%
Protein38%1.8g
Carbs53%2.5g
Fat9%0.2g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    15kcal—
Macronutrients
  • Protein
    1.8g4%
  • Carbohydrates
    2.5g—
  • Fat
    0.2g—
  • Fiberathlete
    1.0g4%
  • Sugar
    0.0g—
  • Saturated Fat
    0.0g—
Minerals
  • Sodium
    284mg—
  • Calciumathlete
    15mg1%
  • Ironathlete
    1mg3%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Asparagus, canned, regular pack — values for 100g

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Primary macros

Calories
15
kcal
Protein
1.8
g
Carbs
2.5
g
Fat
0.2
g

More nutrients

Fiber
1.0g
Sugar
0.0g
Sat. Fat
0.0g
Sodium
284mg
Calcium
15mg
Iron
1mg
Potassium
172mg
Magnesium
9mg
Zinc
1mg
Vitamin D
0.0mcg

Frequently Asked Questions

For consistent tracking of Asparagus, canned, regular pack, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.

Asparagus, canned, regular pack contains 1.8g protein per 100g, which is lower in protein. A 100g serving provides 1.8g protein.

Yes, Asparagus, canned, regular pack can support weight loss. At 15 kcal per 100g it is low in calorie density, allowing larger portions for fewer calories.

Yes, Asparagus, canned, regular pack is keto-friendly. With 2.5g total carbs and 1g fiber per 100g (1.5g net carbs), it fits easily within the daily 20-50g net carb limit.

Asparagus, canned, regular pack provides 15 kcal, 1.8g protein, 2.5g carbs, and 0.2g fat per 100g. Compare with other vegetables foods in our database to find the best option for your nutritional goals.

Track this food

100g(Standard)
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Asparagus, canned, regular pack

Macros per 100g

15
Calories
Protein1.8g
Fat0.2g
Carbs2.5g
Article research basis
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 24, 2026

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Potassium
172mg4%
  • Magnesiumathlete
    9mg2%
  • Zincathlete
    1mg5%
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