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Asparagus

Asparagus · Asparagus officinalis

Asparagus, frozen, unprepared

Nutrition facts per 100 g · edible portion

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Asparagus, canned, drained solids Asparagus, canned, no salt added, solids and liquids Asparagus, canned, regular pack, solids and liquids Asparagus, cooked, boiled, drained Asparagus, cooked, boiled, drained, with salt Asparagus, frozen, cooked, boiled, drained, with salt Asparagus, frozen, cooked, boiled, drained, without salt Asparagus, frozen, unprepared Asparagus, green, raw Asparagus, raw
Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Asparagus, frozen, unprepared'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.

1%
24 kcal Calories
6%
3.2 g Protein
1%
4.1 g Carbs
0%
0.2 g Fat

Excellent nutrient density 66/100

How many beneficial nutrients Asparagus, frozen, unprepared 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, unprepared come from — the split across carbs, fat & protein.

What Asparagus, frozen, unprepared 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).

Folate (B9)48% Vitamin C35% Copper15% Thiamin (B1)10% Riboflavin (B2)10%

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.

CarbohydratesAmount% DV
Total Carbohydrate4.1 g
1%
Dietary Fiber1.9 g
7%
Fats & Fatty AcidsAmount% DV
Total Fat0.2 g
0%
Saturated Fat0.1 g
0%
Monounsaturated Fat0.0 g—
Polyunsaturated Fat0.1 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids5.0 mg—
Omega-6 Fatty Acids96.0 mg—
Protein & Amino AcidsAmount% DV
Protein3.2 g
6%
Histidine50.0 mg—
Isoleucine119.0 mg—
Leucine140.0 mg—
Lysine153.0 mg—
Methionine31.0 mg—
Phenylalanine76.0 mg—
Threonine90.0 mg—
Tryptophan31.0 mg—
Valine124.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)47.0 mcg
5%
Vitamin C31.8 mg
35%
Vitamin D0.0 mcg
0%
Vitamin E~—
Vitamin K~—
Thiamin (B1)0.1 mg
10%
Riboflavin (B2)0.1 mg
10%
Niacin (B3)1.2 mg
8%
Vitamin B60.1 mg
7%
Folate (B9)191.0 mcg
48%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.2 mg
4%
MineralsAmount% DV
Calcium25.0 mg
2%
Iron0.7 mg
4%
Magnesium14.0 mg
3%
Phosphorus64.0 mg
5%
Potassium253.0 mg
5%
Sodium8.0 mg
0%
Zinc0.6 mg
5%
Copper0.1 mg
15%
Manganese0.2 mg
9%
Selenium1.7 mcg
3%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine~—
Theobromine~—
Ash0.6 g—

About Asparagus, frozen, unprepared

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, unprepared?

There are 24 calories in 100 g of Asparagus, frozen, unprepared, or about 14 calories in 4 spears (58 g).

How much protein is in Asparagus, frozen, unprepared?

Asparagus, frozen, unprepared contains 3.2 g of protein per 100 g.

How many carbs are in Asparagus, frozen, unprepared?

Asparagus, frozen, unprepared has 4.1 g of carbohydrates per 100 g.

How much fat is in Asparagus, frozen, unprepared?

Asparagus, frozen, unprepared provides 0.2 g of total fat per 100 g.

What is Asparagus, frozen, unprepared a good source of?

Asparagus, frozen, unprepared is an excellent source of Folate (B9) (48% DV) and Vitamin C (35% DV) and a good source of Copper, Thiamin (B1) and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.

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