Is Asparagus keto?
Keto-friendly 1.7 g net carbs per six spears (96 g) — 9% of a 20 g keto day.
Short answer: Yes. Six spears (96 g) of asparagus: 1.7 g net carbs — 9% of a strict 20 g keto day — with 0.1 g fat and 2.1 g protein.
Log asparagus in KetoraFree. Weigh it once and Ketora remembers your portion.
Asparagus is low in net carbs and pairs naturally with eggs, butter and hollandaise.
How asparagus fits a keto carb budget
On a 20 g day you could eat about 11.7 servings before reaching the limit — in practice asparagus will never be what pushes you over.
Worked example. 96 g of asparagus = 3.7 g total carbs − 2 g fibre = 1.7 g net carbs, 0.1 g fat, 2.1 g protein and 19 kcal.
Buying a packaged or flavoured asparagus product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per six spears (96 g) |
|---|---|---|
| Calories | 20 kcal | 19 kcal |
| Fat | 0.1 g | 0.1 g |
| Protein | 2.2 g | 2.1 g |
| Total carbohydrate | 3.9 g | 3.7 g |
| Fibre | 2.1 g | 2 g |
| Net carbs | 1.8 g | 1.7 g |
Where the energy comes from:
How to eat asparagus on keto
- Snap off the woody ends where they break naturally.
Keto recipes with asparagus
Compared with other vegetables
Asparagus ranks #6 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Radishes | 1.8 g | 2.1 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in asparagus?
Asparagus has about 1.8 g of net carbs per 100 g (3.9 g total carbohydrate minus 2.1 g fibre), and about 1.7 g per six spears (96 g).
Can you eat asparagus on keto?
Yes. A typical serving uses 9% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.