Vegetables
How much fiber is in asparagus (cooked)?
3.6 g
of fiber in 1 cup of asparagus (cooked) (180 g). That is a good amount: 9% of a man’s daily target (38 g) and 14% of a woman’s (25 g).
How it compares
Asparagus, cooked ranks #24 of 73 vegetables and #103 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Swiss chard, cooked | 1 cup (175 g) | 3.7 g |
| Carrots, raw | 1 cup, chopped (128 g) | 3.6 g |
| Pumpkin purée, canned | 1/2 cup (123 g) | 3.6 g |
| Asparagus, cooked | 1 cup (180 g) | 3.6 g |
| Beets, cooked | 1 cup, slices (170 g) | 3.4 g |
| Rutabaga, cooked | 1 cup, cubes (170 g) | 3.1 g |
| Turnips, cooked | 1 cup, cubes (156 g) | 3.1 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 6.9 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in asparagus (cooked)?
1 cup of asparagus (cooked) (180 g) contains 3.6 g of dietary fiber, according to USDA data. 100 g contains 2 g.
Is asparagus high in fiber?
Good source of fiber. One serving gives 13% of the 28 g Daily Value used on US food labels. It ranks #24 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11012: “Asparagus, cooked, boiled, drained”. Fiber, total dietary: 2 g per 100 g. Serving weight 180 g. How we calculate.