Vegetables and Vegetable Products
Asparagus, cooked, boiled, drained
100 grams of asparagus (cooked, boiled, drained) has 22 calories, 2.4 g of protein, 0.22 g of total fat and 4.1 g of carbohydrate, including 2 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 168390
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories22
Amount% Daily Value*
- Total fat 0.22 g 0%
- Saturated fat 0.05 g 0%
- Trans fat 0 g
- Monounsaturated fat 0 g
- Polyunsaturated fat 0.11 g
- Cholesterol 0 mg 0%
- Sodium 14 mg 1%
- Total carbohydrate 4.1 g 1%
- Dietary fiber 2 g 7%
- Total sugars 1.3 g
- Protein 2.4 g 5%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
22
Protein
2.4g
Total fat
0.22g
Carbohydrate
4.1g
Protein supplies about 44% of the calories in this food, using 4 calories per gram of protein. It has 14 mg of sodium per 100 g (1% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin A (RAE) | 50 mcg | 6% | 900 mcg |
| Vitamin C | 7.7 mg | 9% | 90 mg |
| Vitamin D | 0 mcg | 0% | 20 mcg |
| Vitamin E | 1.5 mg | 10% | 15 mg |
| Vitamin K | 50.6 mcg | 42% | 120 mcg |
| Thiamin (B1) | 0.16 mg | 13% | 1.2 mg |
| Riboflavin (B2) | 0.14 mg | 11% | 1.3 mg |
| Niacin (B3) | 1.1 mg | 7% | 16 mg |
| Vitamin B6 | 0.08 mg | 5% | 1.7 mg |
| Folate | 149 mcg | 37% | 400 mcg |
| Vitamin B12 | 0 mcg | 0% | 2.4 mcg |
| Choline | 26.1 mg | 5% | 550 mg |
| Calcium | 23 mg | 2% | 1,300 mg |
| Iron | 0.91 mg | 5% | 18 mg |
| Potassium | 224 mg | 5% | 4,700 mg |
| Magnesium | 14 mg | 3% | 420 mg |
| Phosphorus | 54 mg | 4% | 1,250 mg |
| Zinc | 0.6 mg | 5% | 11 mg |
| Copper | 0.17 mg | 19% | 0.9 mg |
| Selenium | 6.1 mcg | 11% | 55 mcg |
| Water | 92.6 g | — | — |
| Caffeine | 0 mg | — | — |
Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for asparagus (cooked, boiled, drained), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 0.5 cup | 90 g | 20 | 2.2 g |
| 4 spears (1/2" base) | 60 g | 13 | 1.4 g |
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.
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Similar foods in Vegetables and Vegetable Products
- Asparagus, canned, drained solids 19 kcal
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- Asparagus, cooked, boiled, drained, with salt 22 kcal
- Asparagus, frozen, cooked, boiled, drained, with salt 18 kcal
- Asparagus, frozen, cooked, boiled, drained, without salt 18 kcal
- Asparagus, frozen, unprepared 24 kcal
- Asparagus, green, raw 23.5 kcal
- Asparagus, raw 20 kcal
- Alfalfa seeds, sprouted, raw 23 kcal
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 168390 (fdc.nal.usda.gov), published Apr 1, 2019.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.