Asparagus
Low GI
GL 0.2 per piece (16 g) · GL 1 per 100 g
- Very low glycemic load
- Low overall caloric density (may require larger portions)
Asparagus has a glycemic index of 15 (Low). One piece (16 g) adds a glycemic load of 0.2.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #168389 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Asparagus
- Asperges en conserveGI 15 · GL 0.3 per 100 g canned
- Almond-crusted asparagusGI 18 · GL 1 per 100 g roasted
- Asparagus (air fried)GI 15 · GL 1 per 100 g fried
- GI 15 · GL 1 per 100 g boiled
Boiled Asparagus - Green asparagusGI 15 · GL 1 per 100 g green
- GI 15 · GL 1 per 100 g grilled
Grilled Asparagus - GI 15 · GL 1 per 100 g steamed
Steamed asparagus
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Asparagus is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 spear tip (2" long or less) | 4 g | 0 |
| 1 spear, small (5" long or less) | 12 g | 0.1 |
| 1 spear, medium (5-1/4" to 7" long) | 16 g | 0.2 |
| 1 spear, large (7-1/4" to 8-1/2") | 20 g | 0.2 |
| 1 spear, extra large (8-3/4" to 10" long) | 24 g | 0.2 |
| 1 cup | 134 g | 1.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 20 kcal |
| Carbohydrates | 3.9 g |
| Sugars (Total) | 1.9 g |
| Natural | 1.9 g |
| Added | 0 g |
| Fiber | 2.1 g |
| Soluble | 0.6 g |
| Insoluble | 1.5 g |
| Protein | 2.2 g |
| Fat | 0.1 g |
| Saturated | 0.02 g |
| Unsaturated | 0.08 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Very low glycemic load
- High water content for hydration
- Contains prebiotic fibers
- Low overall caloric density (may require larger portions)
- Moderate fiber content compared to leafy greens
Allergens
No EU-14 allergen listed
Recipes with Asparagus
-
Baked Salmon with Asparagus and Lemon-Mustard Sauce 30 min · 9 ingredients · easy -
Boerenomelet (Dutch Farmer's Omelette with Spring Vegetables) 18 min · 8 ingredients · easy -
Roasted Asparagus and White Bean Salad with Lemon Vinaigrette 25 min · 11 ingredients · medium -
Mediterranean Tuna and White Bean Salad with Spring Asparagus 15 min · 8 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Asparagus?
Asparagus has a glycemic index of 15 (Low). One piece (16 g) has a glycemic load of 0.2; per 100 g the glycemic load is 1.
Is Asparagus good for people with insulin resistance?
Asparagus has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Asparagus has the lowest glycemic load?
Among the forms of Asparagus in this database, Asperges en conserve has the lowest glycemic load (0.3 per 100 g).
Check Asparagus in the Logi app, with your portion.
