Asparagus, frozen, cooked, fat added, NS as to fat type
Common food
Frozen asparagus, cooked with a bit of fat, offers a tender-crisp texture and a mild, earthy, slightly grassy flavor. It's a convenient, low-calorie vegetable option that provides a good source of fiber and protein. The added fat enhances its richness and helps with the absorption of its fat-soluble vitamins.
Calorie split: 25% protein · 16% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People love asparagus for its unique, savory flavor that pairs beautifully with simple preparations like butter, lemon, or parmesan. It's a versatile vegetable that can be grilled, roasted, steamed, or added to pastas and omelets, making it a staple in many cuisines.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience digestive discomfort or a strong, distinct odor in their urine due to asparagusic acid. Those with a history of kidney stones should be cautious, as asparagus contains oxalates, which can contribute to stone formation. To mitigate this, ensure adequate hydration and consider pairing asparagus with calcium-rich foods to bind oxalates.
Key benefits
- Good source of dietary fiber (1.5g per 100g)
- Provides plant-based protein (2.86g per 100g)
- Low in calories (40 kcal per 100g)
- Contains essential vitamins like Vitamin K and folate
- Convenient and available year-round due to freezing
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Asparagus is one of the few vegetables that can be grown for over 20 years from the same crown, and it's also known to be a natural diuretic.
Full nutrition (USDA data · scales with serving)
| Water | 91.4 g |
| Energy | 40.0 kcal |
| Protein | 2.9 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 1.9 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 0.32 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.55 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 48.0 mg |
| Potassium, K | 167 mg |
| Sodium, Na | 124 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 3.8 ug |
| Vitamin C, total ascorbic acid | 23.6 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 131 ug |
| Folic acid | 0.00 ug |
| Folate, food | 131 ug |
| Folate, DFE | 131 ug |
| Choline, total | 20.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 473 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 23.0 ug |
| Lutein + zeaxanthin | 598 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 79.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.76 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.45 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.88 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.82 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Asparagus, cooked, boiled, drained — USDA does not publish this profile for Asparagus.
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.08 g |
| Leucine | 0.14 g |
| Lysine | 0.11 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.06 g |
| Valine | 0.13 g |
| Arginine | 0.10 g |
| Histidine | 0.05 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 0.26 g |
| Glycine | 0.10 g |
| Proline | 0.08 g |
| Serine | 0.12 g |
FAQ
Is frozen asparagus as nutritious as fresh?
Yes, frozen asparagus is often flash-frozen at peak ripeness, which can preserve its nutrients effectively, sometimes even better than fresh asparagus that has been stored for several days.
How should I cook frozen asparagus to maintain its texture?
To maintain a tender-crisp texture, avoid overcooking. Steam or sauté it quickly, or roast it in the oven. If boiling, use a small amount of water and cook until just tender.
Can I eat the woody ends of asparagus?
The woody ends are generally tough and not pleasant to eat. It's best to snap or cut them off before cooking. However, they can be used to make a flavorful vegetable stock.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.40 kcal/g · 29% calories from protein · 1.5 g fiber · 0.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.