Vegetable

How much fiber is in asparagus?

Asparagus has 2.8 g of fiber per 1 cup (134 g). That is 10% of the 28 g daily value and a moderate amount for an vegetable. Per 100 g it works out to 2.1 g, which ranks 17 of 60 vegetables in the FiberUp database. About 43% of that fiber is soluble and 57% insoluble. It would take 9 servings to reach the 25 g adequate intake for women and 14 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

2.8g

per 1 cup

2.1g

per 100 g

10%

daily value

#17of 60

vegetables

Soluble vs insoluble

Soluble 1.2g 43% Insoluble 1.6g 57%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About asparagus and fiber

A cup of asparagus spears gives 2.8 grams of fiber with a high soluble share. It is high FODMAP from fructans, so the low-FODMAP serving is just one or two spears.

Counts toward plant diversityHigh FODMAP at this serving

How asparagus compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Okra	1 cup	3.2 g	3.2 g	11%
Turnip	1 cup cubed	3.1 g	2.4 g	11%
Butternut Squash	1 cup cubed	3 g	2.1 g	11%
Cooked Cabbage	1 cup	2.8 g	1.9 g	10%
Parsnip	1/2 cup sliced	2.8 g	3.6 g	10%
Asparagus	1 cup	2.8 g	2.1 g	10%
Fennel	1 cup sliced	2.7 g	3.1 g	10%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

9×

servings of asparagus to reach 25 g, the adequate intake for adult women

14×

servings of asparagus to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for asparagus

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Asparagus, green, raw	1.9 g	–	–
Asparagus, raw	2.1 g	–	–
Asparagus, frozen, unprepared	1.9 g	–	–
Asparagus, canned, drained solids	1.6 g	–	–
Asparagus, cooked, boiled, drained	2 g	–	–
Asparagus, frozen, cooked, boiled, drained, without salt	1.6 g	–	–
Asparagus, cooked, boiled, drained, with salt	2 g	–	–
Asparagus, canned, regular pack, solids and liquids	1 g	–	–

Frequently asked questions

How much fiber is in asparagus?

1 cup of asparagus, about 134 grams, contains 2.8 grams of dietary fiber. That is 2.1 grams of fiber per 100 grams and 10% of the 28 gram daily value.

Is asparagus high in fiber?

Not especially. Asparagus has 2.8 g per serving, which ranks 17 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in asparagus soluble or insoluble?

About 43% of the fiber in asparagus is soluble (1.2 g) and 57% is insoluble (1.6 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of asparagus would reach a daily fiber goal?

It would take about 9 servings to reach 25 g (the adequate intake for adult women) and 14 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.