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Asparagus (canned, regular pack, solids and liquids)
Vegetables

Asparagus (canned, regular pack, solids and liquids) nutrition facts

Per 1 can (300 x 407) · 411 g

Calories
62
3%
of a 2,000 cal day
  • Protein
    7.4g
    39% of calories
  • Carbs
    10g
    53% of calories
  • Fat
    0.7g
    8% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Asparagus (canned, regular pack, solids and liquids) (1 can (300 x 407), 411 g) has 62 calories, with 7.4 g of protein, 10 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (53% of calories). It is high in Vitamin C (75% DV), Vitamin E (32% DV) and riboflavin (b2) (28% DV). Keep an eye on sodium, which provides 51% of the daily value.

Per 100 g
15cal
very low energy density
Protein per 100 cal
12g
Net carbs
6g
carbs minus fiber
Fiber
4.1g

High in

20%+ of the daily value

  • Vitamin C75%
  • Vitamin E32%
  • Riboflavin (B2)28%
  • Niacin22%
  • Vitamin B631%
  • Folate (B9)87%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin A12%
  • Thiamine18%
  • Pantothenic acid10%
  • Potassium15%
  • Zinc18%

Watch

20%+ of the daily value

  • Sodium51%

Vitamins & minerals

Amounts for 1 can (300 x 407) (411 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A107 μg
12%
Vitamin C68 mg
75%
Vitamin D0 μg
0%
Vitamin E5 mg
32%
Thiamine0.2 mg
18%
Riboflavin (B2)0.4 mg
28%
Niacin3 mg
22%
Vitamin B60.4 mg
31%
Folate (B9)349 μg
87%
Vitamin B120 μg
0%
Pantothenic acid1 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium62 mg
6%
Iron2 mg
31%
Potassium707 mg
15%
Magnesium37 mg
9%
Phosphorus156 mg
22%
Zinc2 mg
18%
Copper0.4 mg
49%
Manganese1 mg
27%
Selenium7 μg
12%
Full breakdown · 28 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Arginine0.3 g—
Aspartic acid1 g—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Isoleucine0.3 g—
Leucine0.3 g—
Lysine0.3 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.3 g—
Proline0.4 g—
Retinol0 μg—
Serine0.3 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.3 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 62 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 12min
    Walking (3.5 mph)
  • 7min
    Cycling (moderate)
  • 5min
    Running (6 mph)
  • 9min
    Swimming laps

Common questions

How many calories are in Asparagus (canned, regular pack, solids and liquids)?

One serving of Asparagus (canned, regular pack, solids and liquids) (1 can (300 x 407)) has 62 calories, which works out to 15 calories per 100 g. That is about 3.1% of a 2,000-calorie day.

Is Asparagus (canned, regular pack, solids and liquids) high in protein?

Not especially. It has 7.4 g of protein per serving, and protein supplies 39% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus (canned, regular pack, solids and liquids) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asparagus (canned, regular pack, solids and liquids)?

1167 mg per serving, which is high (20% or more of the 2,300 mg daily value).

Recipes with asparagus

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