Asparagus · Asparagus officinalis
Asparagus, canned, regular pack, solids and liquids
Nutrition facts per 100 g · edible portion
Vegetables10 forms & preparations
Dietary labels are inferred automatically from Asparagus, canned, regular pack, solids and liquids's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 48/100
How many beneficial nutrients Asparagus, canned, regular pack, solids and liquids delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Asparagus, canned, regular pack, solids and liquids come from — the split across carbs, fat & protein.
53% from carbs
-
Carbs 53%2.5 g per serving
-
Fat 9%0.2 g per serving
-
Protein 39%1.8 g per serving
What Asparagus, canned, regular pack, solids and liquids is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 2.5 g | |
| Dietary Fiber | 1.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 4.0 mg | — |
| Omega-6 Fatty Acids | 80.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 1.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 39.0 mg | — |
| Stearic Acid | 3.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 5.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 80.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.8 g | |
| Histidine | 28.0 mg | — |
| Isoleucine | 66.0 mg | — |
| Leucine | 78.0 mg | — |
| Lysine | 85.0 mg | — |
| Methionine | 17.0 mg | — |
| Phenylalanine | 43.0 mg | — |
| Threonine | 50.0 mg | — |
| Tryptophan | 18.0 mg | — |
| Valine | 69.0 mg | — |
| Alanine | 85.0 mg | — |
| Arginine | 84.0 mg | — |
| Aspartic Acid | 209.0 mg | — |
| Cystine | 21.0 mg | — |
| Glutamic Acid | 295.0 mg | — |
| Glycine | 58.0 mg | — |
| Proline | 96.0 mg | — |
| Serine | 69.0 mg | — |
| Tyrosine | 29.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 26.0 mcg | |
| Vitamin C | 16.5 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 85.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 15.0 mg | |
| Iron | 0.6 mg | |
| Magnesium | 9.0 mg | |
| Phosphorus | 38.0 mg | |
| Potassium | 172.0 mg | |
| Sodium | 284.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.2 mg | |
| Selenium | 1.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.2 g | — |
About Asparagus, canned, regular pack, solids and liquids
Asparagus is a tender spring vegetable harvested as young, edible shoots, or spears, prized for its grassy, slightly nutty flavor and crisp-tender bite. Most common is the green variety, though white asparagus, blanched underground away from light for a milder taste, and slender purple spears with a hint of sweetness are enjoyed too. Both pencil-thin and fat spears have their fans; thickness comes down to variety and age, not toughness.
Asparagus is low in calories yet rich in folate, vitamin K, vitamin A, vitamin C, and fiber, along with antioxidants and a natural prebiotic called inulin, and it has a gentle diuretic reputation. It is delicious roasted, grilled, steamed, blanched, stir-fried, or shaved raw into salads, finished simply with olive oil, lemon, butter, Parmesan, or a poached egg, and it turns up in soups, quiches, frittatas, and risotto.
Snap off the woody ends before cooking, where the spear naturally breaks, and peel thick stalks if you like. It is best eaten soon after buying, since its sugars quickly turn starchy. Choose firm, bright spears with tight, compact tips and dry cut ends, and store them upright in a little water in the refrigerator, or wrapped in a damp towel, to keep them crisp.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Asparagus, canned, regular pack, solids and liquids?
There are 15 calories in 100 g of Asparagus, canned, regular pack, solids and liquids, or about 62 calories in 1 can (300 x 407) (411 g).
How much protein is in Asparagus, canned, regular pack, solids and liquids?
Asparagus, canned, regular pack, solids and liquids contains 1.8 g of protein per 100 g.
How many carbs are in Asparagus, canned, regular pack, solids and liquids?
Asparagus, canned, regular pack, solids and liquids has 2.5 g of carbohydrates per 100 g.
How much fat is in Asparagus, canned, regular pack, solids and liquids?
Asparagus, canned, regular pack, solids and liquids provides 0.2 g of total fat per 100 g.
What is Asparagus, canned, regular pack, solids and liquids a good source of?
Asparagus, canned, regular pack, solids and liquids is an excellent source of Folate (B9) (21% DV) and a good source of Vitamin C and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
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