cherry image
Asparagus (frozen, cooked, boiled, drained, unsalted)
Vegetables

Asparagus (frozen, cooked, boiled, drained, unsalted) nutrition facts

Per 1 cup · 180 g

Calories
32
2%
of a 2,000 cal day
  • Protein
    5.3g
    50% of calories
  • Carbs
    3.5g
    33% of calories
  • Fat
    0.8g
    17% of calories
Portion
  • ✓ Low calorie
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Asparagus (frozen, cooked, boiled, drained, unsalted) (1 cup, 180 g) has 32 calories, with 5.3 g of protein, 3.5 g of carbohydrates and 0.8 g of fat. Most of its energy comes from protein (50% of calories). It is high in Vitamin C (49% DV), Vitamin K (120% DV) and folate (b9) (61% DV).

Per 100 g
18cal
very low energy density
Protein per 100 cal
16g
Net carbs
1g
carbs minus fiber
Fiber
2.9g
0.6 g sugar

High in

20%+ of the daily value

  • Vitamin C49%
  • Vitamin K120%
  • Folate (B9)61%
  • Copper21%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin E14%
  • Thiamine10%
  • Riboflavin (B2)14%
  • Niacin12%
  • Iron13%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (180 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A72 μg
8%
Vitamin C44 mg
49%
Vitamin D0 μg
0%
Vitamin E2 mg
14%
Vitamin K144 μg
120%
Thiamine0.1 mg
10%
Riboflavin (B2)0.2 mg
14%
Niacin2 mg
12%
Vitamin B60 mg
3%
Folate (B9)243 μg
61%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
6%
Choline38 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium32 mg
3%
Iron1 mg
13%
Potassium310 mg
7%
Magnesium18 mg
4%
Phosphorus88 mg
13%
Zinc1 mg
7%
Copper0.2 mg
21%
Manganese0.3 mg
11%
Selenium7 μg
13%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid1 g—
Beta carotene869 μg—
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—
Isoleucine0.2 g—
Leucine0.2 g—
Lycopene43 μg—
Lysine0.3 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.3 g—
Proline0.3 g—
Retinol0 μg—
Serine0.2 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—

How it compares

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

Similar foods

Burning 32 calories

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

  • 6min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 5min
    Swimming laps

Common questions

How many calories are in Asparagus (frozen, cooked, boiled, drained, unsalted)?

One serving of Asparagus (frozen, cooked, boiled, drained, unsalted) (1 cup) has 32 calories, which works out to 18 calories per 100 g. That is about 1.6% of a 2,000-calorie day.

Is Asparagus (frozen, cooked, boiled, drained, unsalted) high in protein?

Not especially. It has 5.3 g of protein per serving, and protein supplies 50% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus (frozen, cooked, boiled, drained, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 33% 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 (frozen, cooked, boiled, drained, unsalted)?

5.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Asparagus (frozen, cooked, boiled, drained, unsalted)?

0.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with asparagus

More vegetables

View all