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

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

Per 1 package (10 oz) yields · 293 g

Calories
53
3%
of a 2,000 cal day
  • Protein
    8.6g
    51% of calories
  • Carbs
    5.6g
    33% of calories
  • Fat
    1.2g
    16% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Asparagus (frozen, cooked, boiled, drained, salted) (1 package (10 oz) yields, 293 g) has 53 calories, with 8.6 g of protein, 5.6 g of carbohydrates and 1.2 g of fat. Most of its energy comes from protein (51% of calories). It is high in Vitamin C (79% DV), Vitamin E (23% DV) and Vitamin K (195% DV). Keep an eye on sodium, which provides 31% of the daily value.

Per 100 g
18cal
very low energy density
Protein per 100 cal
16g
Net carbs
1g
carbs minus fiber
Fiber
4.7g
0.9 g sugar

High in

20%+ of the daily value

  • Vitamin C79%
  • Vitamin E23%
  • Vitamin K195%
  • Riboflavin (B2)23%
  • Folate (B9)99%
  • Iron21%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Vitamin A13%
  • Thiamine16%
  • Niacin19%
  • Choline11%
  • Potassium11%

Watch

20%+ of the daily value

  • Sodium31%

Vitamins & minerals

Amounts for 1 package (10 oz) yields (293 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A117 μg
13%
Vitamin C71 mg
79%
Vitamin D0 μg
0%
Vitamin E4 mg
23%
Vitamin K234 μg
195%
Thiamine0.2 mg
16%
Riboflavin (B2)0.3 mg
23%
Niacin3 mg
19%
Vitamin B60.1 mg
5%
Folate (B9)396 μg
99%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
9%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium53 mg
5%
Iron2 mg
21%
Potassium504 mg
11%
Magnesium29 mg
7%
Phosphorus144 mg
21%
Zinc1 mg
11%
Copper0.3 mg
34%
Manganese0.4 mg
18%
Selenium11 μg
21%
Full breakdown · 28 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene1,415 μg—
Caffeine0 mg—
Cystine0.1 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Isoleucine0.3 g—
Leucine0.4 g—
Lycopene70 μg—
Lysine0.4 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.5 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 53 calories

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

  • 10min
    Walking (3.5 mph)
  • 6min
    Cycling (moderate)
  • 4min
    Running (6 mph)
  • 7min
    Swimming laps

Common questions

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

One serving of Asparagus (frozen, cooked, boiled, drained, salted) (1 package (10 oz) yields) has 53 calories, which works out to 18 calories per 100 g. That is about 2.6% of a 2,000-calorie day.

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

Not especially. It has 8.6 g of protein per serving, and protein supplies 51% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus (frozen, cooked, boiled, drained, salted) 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, salted)?

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

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

0.9 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