Asparagus vs Broccoli: which is healthier?

Per 100g, Asparagus has 20 calories, 2.2g protein, 2.1g fiber, and 0.1g fat, while Broccoli has 34 calories, 2.8g protein, 2.6g fiber, and 0.4g fat. Asparagus is the lighter choice, while Broccoli delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Asparagus or Broccoli?

Per 100g, Asparagus has 20 calories and Broccoli has 34 calories, a difference of 14 calories. In practical terms, 1 cup (about 12 spears) (27 calories) of asparagus compares with 1 cup chopped, raw (31 calories) of broccoli.

Which has more protein, Asparagus or Broccoli?

Broccoli leads on protein with 2.8g per 100g; the gap is 0.6g per 100g (Asparagus 2.2g vs Broccoli 2.8g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Asparagus or Broccoli?

Asparagus has 3.9g of carbs per 100g compared to 6.6g in Broccoli, making Asparagus the easier fit for low-carb or keto plans. Fiber is 2.1g vs 2.6g per 100g, which also affects net carbs.

Can I substitute Asparagus for Broccoli?

Often, yes. Swapping broccoli for asparagus shifts your meal by about 14 calories and 0.6g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Asparagus

Broccoli

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Asparagus vs Broccoli

Asparagus

Wins in 3 of 6 categories

Compare Asparagus and Broccoli calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Asparagus has 20 calories vs Broccoli's 34. Pick Asparagus for fewer calories.

Sources: Asparagus (FDC 168389) · Broccoli (FDC 170379)

Nutrition Comparison (per 100g)

Nutrient	Asparagus		Broccoli
Calories	20	vs	34
Protein	2.2g	vs	2.8g
Carbs	3.9g	vs	6.6g
Fat	0.1g	vs	0.4g
Fiber	2.1g	vs	2.6g
Sodium	2mg	vs	33mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Asparagus: FDC 168389 · Broccoli: FDC 170379.

When to Choose Each

Choose Asparagus when:

You're cutting calories (20 vs 34 per 100g)
A typical portion is 1 cup (about 12 spears) (27 calories)

See full Asparagus nutrition

Choose Broccoli when:

You need more protein (2.8g vs 2.2g per 100g)
You want more fiber (2.6g vs 2.1g per 100g)

See full Broccoli nutrition

Frequently Asked Questions

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Last updated: 2026-08-13

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