Is Asparagus Keto-Friendly?

Is Asparagus Keto-Friendly?

Vegetables always have a place regardless of what diet you are following. They are practically low in calories and are loaded with so many vitamins and minerals that the body needs for optimum performance. 

Most veggies are also low in carbs, making them perfect for low-carb diets. 

However, some vegetables have a higher number of carbs. This tells us that certain veggies should be eaten in moderation or should be avoided while on the keto diet. 

Could asparagus be one of the high-carb veggies? 

Nutritional Content of Asparagus

According to USDA, five medium-sized asparagus (5" to 7" long, about 80 g) contains 17 calories, 3.10 g of carbs, 0.10 g of fat, 1.17 g of protein, and 1.7 g of dietary fiber. 

On the other hand, a 100 g-serving of asparagus carries 20 calories, 3.88 g of carbs, 0.12 g of fat, 2.20 g of protein, and 2.1 g of dietary fiber. 

Asparagus is also packed with minerals such as:

  • Calcium (19 mg)

  • Iron (1.71 mg)

  • Magnesium (11 mg)

  • Phosphorus (42 mg)

  • Potassium (162 mg)

It’s also rich in vitamins, including:

  • Vitamin A, C, and E

  • Thiamin

  • Riboflavin

  • Niacin

  • B Vitamins

  • Vitamin D

  • Vitamin K

What Are Some Benefits of Asparagus?


Clearly, asparagus is chock-full of nutrients. And evidently, this tells us that this crunchy veggie can provide our body with a lot of health benefits. 

Great source of antioxidants

Antioxidants are compounds that protect our cells from the harmful effects of oxidative stress and free radicals. 

Oxidative stress is an imbalance between antioxidant and free radicals in the body. 

It contributes to chronic inflammation and other diseases (cancer included). 

But there's no need to fret. Asparagus is high in antioxidants. It's packed with vitamins E and C, as well as various flavonoids and polyphenols.

Asparagus can improve your gut health

Asparagus is also fiber-rich. A 100 g-serving of asparagus contains 2.1 g of fiber, which is about 8% of the recommended daily fiber intake. 

According to studies, fiber-rich veggies and fruits can help reduce the risk of diabetes. It can also lower instances of high blood pressure and heart disease. 

Lowers blood pressure

High blood pressure is one of the major killers. It affects over 1.3 billion people worldwide. 

According to research, reducing your salt intake while increasing your potassium intake can help lower high blood pressure.

Is Asparagus Keto-Friendly?

Eating a large portion of veggies every day is essential to achieve optimal health. But then again, while some vegetables have chock-full of nutrients, not all is good for the keto diet. 

Asparagus, however, is both nutrient-packed and keto-friendly.

That's right! If you're a fan of asparagus and on a keto diet, there's no reason for you to avoid this crispy stalk. 

Asparagus can be eaten raw as it is healthier. Take note, though, that the bitter taste could be off-putting. It is much better to cook them to improve the taste. Some prefer roasting it, some like to mix it with soup, and others like to make asparagus casserole.  

Remember, anything you add to asparagus could add up to its carb content. So it's best to eat asparagus along with keto-friendly ingredients or food.

For example, if you want your asparagus cooked, use olive oil as it is low in carbs. 

Ideal Portion When Eating Asparagus

The recommended carb intake for those who follow the keto diet is 20 g. Consuming 100 g of asparagus (about 6-7 spears) will provide your body with 3.88 g of carbs.

That means even if you eat half a kilo of asparagus, you won't be making any dents in your keto diet. 

But again, it's essential to consider the foods or ingredients that you consume along with asparagus.

There are lots of keto-friendly asparagus recipes that you could try to level up the taste of this crispy spear without ever messing up your keto diet. 

Asparagus Alternatives

Not a fan of asparagus? Try broccoli instead. A cup of broccoli contains only 6 g of carbs, of which 2 g is fiber. It is also loaded with vitamins C and K. 

Green beans are also a great alternative. A 125-g serving of cooked green beans has 10 g of carbs, 4 g of it is fiber.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.