How much fiber is in asparagus, raw?

One cup of Asparagus, raw has 2.8g of fiber, which is 9% of the recommended 30g daily intake. Per 100g, it contains 2.1g of fiber.

Is asparagus, raw high in fiber?

Asparagus, raw is a moderate source of fiber in vegetables and vegetable products, ranked #281 out of 536 foods in its category. Each serving provides 9% of your daily 30g fiber goal.

Does asparagus, raw have soluble or insoluble fiber?

Per 100g, asparagus, raw contains 0.9g of soluble fiber and 1.2g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

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Asparagus, raw

9% daily fiber

2.8g of fiber per cup

Daily goal (30g ⓘ) 9%

Moderate fiber. You'd need 10.7 cups to reach 30g — better as part of a mix.

Fiber Breakdown per 100g

2.1g / 100g

0.9g soluble

1.2g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

2.8g

1 cup

Calories

20kcal

per 100g

Fiber / 100cal

10.5g

satiety metric

Category Rank

#281/ 536

Rank in Vegetables and Vegetable Products

Least fiber Most fiber

Asparagus, raw & Fiber

A cup of asparagus, raw provides 2.8g of dietary fiber along with 20 calories per 100g. That's 10.5g of fiber per 100 calories — an efficient way to add fiber without excess calories.

The fiber splits into 0.9g soluble and 1.2g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 2.2g of protein per 100g, asparagus, raw also contributes to satiety alongside its fiber content.