How much fiber is in asparagus?
Asparagus has 1.2 grams of fiber in 4 spears, cooked (60 grams), according to USDA FoodData Central. That is 4% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, asparagus has 2 grams of fiber.
1.2gof fiber in 4 spears, cooked
5% of a 25 gram day
Fiber in asparagus by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 4 spears (1/2" base) | 60g | 1.2g |
| 0.5 cup | 90g | 1.8g |
| 100 grams | 100g | 2g |
How asparagus compares with other vegetables
Asparagus ranks 17 of 22 vegetables in this library, by fiber in one serving.
Each bar is one serving: carrot, 1 medium carrot; tomato, 1 medium tomato; asparagus, 4 spears, cooked; kale, 1 cup, raw; mushrooms, 1 cup, sliced.
Four spears is a small serving
Four cooked spears have 1.2 grams of fiber. Half a cup of cut asparagus has 1.8.
On the plate
Eight spears with a cup of cooked quinoa is 7.6 grams of fiber.
More fiber alongside asparagus
- Chickpeas: 12.5 grams in 1 cup, cooked
- Quinoa: 5.2 grams in 1 cup, cooked
- Lentils: 15.6 grams in 1 cup, cooked
Not sure what your daily number should be? The fiber calculator works it out from your age and sex. For a longer list to shop from, see 50 high-fiber foods ranked by fiber.
Questions about fiber in asparagus
- How much fiber is in asparagus?
- Asparagus has 1.2 grams of fiber in 4 spears, cooked, which weighs 60 grams. The number comes from USDA FoodData Central.
- Is asparagus high in fiber?
- One serving, 4 spears, cooked, has 1.2 grams. That is 4% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Asparagus ranks 17 of 22 vegetables in this library by fiber per serving.
- How much fiber is in 100 grams of asparagus?
- 2 grams of fiber per 100 grams. The largest size USDA lists, 0.5 cup, weighs 90 grams and has 1.8 grams of fiber.
- How many 4-spear servings of asparagus would it take to reach 25 grams of fiber?
- About 20.9, at 1.2 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Asparagus, cooked, boiled, drained, retrieved November 5, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.