Asparagus

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

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup (180g)

Amount per serving

Calories

32

% Daily Value *

Total Fat 0.8g

1%

Saturated Fat 0.2g

1%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 5mg

0%

Total Carbohydrate 3.5g

1%

Dietary Fiber 2.9g

10%

Total Sugars 0.6g

Protein 5.3g

Vitamin D 0 IU

0%

Calcium 32mg

2%

Iron 1mg

6%

Potassium 310mg

7%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

49%

43.9 mg

Thiamin

10%

0.12 mg

Riboflavin

14%

0.19 mg

Niacin

12%

1.87 mg

Pantothenic Acid

6%

0.28 mg

Vitamin B6

2%

0.04 mg

Folate

243 mcg

Folic Acid

0 mcg

Food Folate

243 mcg

Fortified Folate

243 mcg

Choline

7%

37.6 mg

Betaine

1.26 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

8%

72 mcg

Retinol

0 mcg

Beta Carotene

869 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

29%

1450 IU

Lycophene

43.2 mcg

Lutein and Zeaxanthin

1110 mcg

Vitamin E

14%

2.16 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.04 mg

Gamma Tocopherol

0.31 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0.04 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

120%

144 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

2%

32.4 mg

Iron

6%

1.01 mg

Magnesium

4%

18 mg

Phosphorus

7%

88.2 mg

Potassium

7%

310 mg

Sodium

0%

5.4 mg

Zinc

7%

0.74 mg

Copper

21%

0.19 mg

Manganese

11%

0.25 mg

Selenium

13%

7.02 mcg

Fluoride

Iodine

Fat

1%

0.76 g

Saturated Fat

1%

0.17 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.01 g

Pentadecylic Acid

Palmitic Acid

0.16 g

Margaric Acid

Stearic Acid

0.01 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.02 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

0.02 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.33 g

9,12-octadecadienoic Acid

0.32 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.02 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

11%

5.31 g

Tryptophan

0.05 g

Threonine

0.15 g

Isoleucine

0.2 g

Leucine

0.23 g

Lysine

0.25 g

Methionine

0.05 g

Cystine

0.06 g

Phenylalanine

0.13 g

Tyrosine

0.08 g

Valine

0.21 g

Arginine

0.25 g

Histidine

0.08 g

Alanine

0.25 g

Aspartic Acid

0.62 g

Glutamic Acid

0.87 g

Glycine

0.17 g

Proline

0.28 g

Serine

0.2 g

Hydroxyproline

Carbohydrates

1%

3.46 g

Fibre

10%

2.88 g

Soluble Fibre

Insoluble Fibre

Sugar

0.58 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

32.4 kcal

Water

169 g

Ash

1.1 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (180g)
  • 4 spears (60g)
  • 1 package (10 oz) yields (293g)

Nutrient Sources

  • Excellent source of Vitamin A IU
  • Excellent source of Vitamin K
  • Good source of Vitamin C
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 83%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Asparagus contains 3g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (57g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.6g per 1 cup

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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