Is Asparagus Keto?

Other Vegetable
Asparagus sticker illustration
KETO VERDICTYES

Asparagus is excellent for keto. With ~1.8g net carbs per 100g, it’s among the lowest-carb veggies. Nutrient-rich and fiber-filled, it’s a perfect, flavorful side—just add fat (butter, olive oil) to round out keto macros.

Asparagus is excellent for keto. With ~1.8g net carbs per 100g, it’s among the lowest-carb veggies. Nutrient-rich and fiber-filled, it’s a perfect, flavorful side—just add fat (butter, olive oil) to round out keto macros.

  • Net carbs (100g)1.8g
  • Protein (100g)2.2g
  • Fat (100g)0.2g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
1.8g
Total Carbs
3.9g
Fiber
2.1g
Protein
2.2g
Fat
0.2g
Calories
20

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Very low net carbs (~1.8g/100g) fit easily into strict keto
  • Good fiber supports satiety and digestive health
  • Micronutrient-dense (A, C, E, K, folate) for minimal carbs
  • Naturally low calorie so you can enjoy generous portions
  • Versatile with fats (butter, olive oil) to hit keto ratios

HEALTH BENEFITS

  • Rich in antioxidants (including glutathione)
  • Prebiotic fibers support a healthy gut
  • High in vitamin K for bone health and normal clotting
  • Folate supports cell growth and DNA synthesis
  • May help reduce oxidative stress and inflammation
  • Hydrating vegetable that pairs well with mineral-rich seasonings

PREPARATION SUGGESTIONS

ROASTED

Drizzle with olive-oil, salt, and pepper; roast at 400°F (205°C) for 15–20 minutes until tender-crisp. Finish with parmesan-cheese.

GRILLED

Brush with butter or oil; grill over medium-high 3–4 minutes per side until lightly charred.

WRAPPED IN BACON

Bundle 3–4 spears with bacon; bake at 400°F (205°C) for 20–25 minutes until bacon crisps.

STEAMED

Steam 4–6 minutes to tender-crisp; finish with melted clarified-butter, lemon zest, and sea salt.

STIR-FRIED

Cut into 2-inch pieces; sauté in sesame oil with garlic and ginger. Splash with soy-sauce or tamari.

ASPARAGUS FRITTATA

Sauté chopped spears, then add beaten eggs-whole and cheese; cook until just set.

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