FiberKit
How much fiber is in asparagus?
1.8 gfiber in ½ cup, cooked (90 g)
That’s 6% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 1.8 g
- Daily Value
- 6%
- Per 100 g
- 2 g
- In vegetables
- #41 of 73
Soluble and insoluble fiber
Soluble 0.4 g (24%)Insoluble 1.4 g (76%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other vegetables
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Acorn squash1 cup, cubes, baked | 1 cup, cubes, baked | 9 g | 32% | |
| 2 | Collard greens1 cup, chopped, cooked | 1 cup, chopped, cooked | 7.6 g | 27% | No split data |
| 3 |  Artichoke1 medium, cooked | 1 medium, cooked | 6.8 g | 24% | |
| 4 |  Butternut squash1 cup, cubes, baked | 1 cup, cubes, baked | 6.6 g | 24% | |
| 5 | Jicama1 cup, sliced, raw | 1 cup, sliced, raw | 5.9 g | 21% | No split data |
| 41 |  Asparagus½ cup, cooked | ½ cup, cooked | 1.8 g | 6% |
Questions
How much fiber is in asparagus?
Asparagus has 1.8 g of fiber in ½ cup, cooked (90 g), 6% of the Daily Value. That’s 2 g of fiber per 100 g.
Is asparagus high in fiber?
Not especially. One serving gives 6% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in asparagus soluble or insoluble?
Both. A serving has 0.4 g of soluble and 1.4 g of insoluble fiber, so it’s 24% soluble.
How does asparagus compare with other vegetables?
It ranks #41 of 73 vegetables in FiberKit by fiber per serving. Acorn squash leads with 9 g in 1 cup, cubes, baked.
What’s a higher-fiber swap for asparagus?
Cooked broccoli has 5.1 g in 1 cup, chopped. That’s 3.3 g more than a serving of asparagus. Also try green beans (4 g) or frozen mixed vegetables (4 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 168390. Values are for the serving shown and vary with variety and cooking.