Asparagus · Asparagus officinalis

Asparagus, frozen, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

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Dietary labels are inferred automatically from Asparagus, frozen, cooked, boiled, drained, without salt'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.

18 kcal Calories

3.0 g Protein

1.9 g Carbs

0.4 g Fat

Excellent nutrient density 72/100

How many beneficial nutrients Asparagus, frozen, cooked, boiled, drained, without salt 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, frozen, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

18 kcal / serving

33% from carbs

Carbs 33%

1.9 g per serving
Fat 16%

0.4 g per serving
Protein 51%

3.0 g per serving

What Asparagus, frozen, cooked, boiled, drained, without salt 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).

Vitamin K67% Folate (B9)34% Vitamin C27% Copper12%

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	1.9 g	1%
Dietary Fiber	1.6 g	6%
Total Sugars	0.3 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.4 g	1%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	10.0 mg	—
Omega-6 Fatty Acids	175.0 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	3.0 mg	—
Palmitic Acid	86.0 mg	—
Stearic Acid	6.0 mg	—
Palmitoleic Acid	2.0 mg	—
Oleic Acid	11.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	175.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	3.0 g	6%
Histidine	46.0 mg	—
Isoleucine	109.0 mg	—
Leucine	128.0 mg	—
Lysine	140.0 mg	—
Methionine	28.0 mg	—
Phenylalanine	70.0 mg	—
Threonine	82.0 mg	—
Tryptophan	29.0 mg	—
Valine	114.0 mg	—
Alanine	139.0 mg	—
Arginine	138.0 mg	—
Aspartic Acid	342.0 mg	—
Cystine	35.0 mg	—
Glutamic Acid	483.0 mg	—
Glycine	96.0 mg	—
Proline	157.0 mg	—
Serine	112.0 mg	—
Tyrosine	47.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	40.0 mcg	4%
Vitamin C	24.4 mg	27%
Vitamin D	0.0 mcg	0%
Vitamin E	1.2 mg	8%
Vitamin K	80.0 mcg	67%
Thiamin (B1)	0.1 mg	5%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.0 mg	6%
Vitamin B6	0.0 mg	1%
Folate (B9)	135.0 mcg	34%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	3%
Choline	20.9 mg	4%
Betaine	0.7 mg	—

Minerals	Amount	% DV
Calcium	18.0 mg	1%
Iron	0.6 mg	3%
Magnesium	10.0 mg	2%
Phosphorus	49.0 mg	4%
Potassium	172.0 mg	4%
Sodium	3.0 mg	0%
Zinc	0.4 mg	4%
Copper	0.1 mg	12%
Manganese	0.1 mg	6%
Selenium	3.9 mcg	7%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.6 g	—

About Asparagus, frozen, cooked, boiled, drained, without salt

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, frozen, cooked, boiled, drained, without salt?

There are 18 calories in 100 g of Asparagus, frozen, cooked, boiled, drained, without salt, or about 11 calories in 4 spears (60 g).

How much protein is in Asparagus, frozen, cooked, boiled, drained, without salt?

Asparagus, frozen, cooked, boiled, drained, without salt contains 3.0 g of protein per 100 g.

How many carbs are in Asparagus, frozen, cooked, boiled, drained, without salt?

Asparagus, frozen, cooked, boiled, drained, without salt has 1.9 g of carbohydrates per 100 g.

How much fat is in Asparagus, frozen, cooked, boiled, drained, without salt?

Asparagus, frozen, cooked, boiled, drained, without salt provides 0.4 g of total fat per 100 g.

What is Asparagus, frozen, cooked, boiled, drained, without salt a good source of?

Asparagus, frozen, cooked, boiled, drained, without salt is an excellent source of Vitamin K (67% DV), Folate (B9) (34% DV) and Vitamin C (27% DV) and a good source of Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.