Asparagus, frozen, cooked with butter or margarine
Common food
This is tender, vibrant green asparagus spears, flash-frozen at peak freshness and then gently cooked until tender-crisp, finished with a rich coating of butter or margarine. The flavor is a distinctive, earthy sweetness with a subtle nuttiness, while the texture is pleasantly firm yet yielding. Nutritionally, it's a low-calorie, high-fiber vegetable that provides a modest protein boost and a satisfying, savory fat content from the butter.
Calorie split: 27% protein · 18% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for its unique, sophisticated flavor that pairs beautifully with the rich, creamy taste of butter, creating a simple yet elegant side dish. It's also cherished for its convenience as a frozen staple that can be ready in minutes, making it a go-to for quick, nutritious meals.
⚠️ Watch-outs & how to enjoy it better
Some find the texture can become mushy if overcooked, and the distinct sulfur-like compounds in asparagus can be off-putting to a small percentage of people. For those concerned about oxalates (which can contribute to kidney stones in susceptible individuals), pairing it with calcium-rich foods like cheese or yogurt can help bind the oxalates, and ensuring adequate hydration is key. To manage fat intake, consider using a light coating of butter or opting for a heart-healthy margarine.
Key benefits
- Excellent source of dietary fiber (1.5g per 100g) for digestive health.
- Very low in calories (37 kcal per 100g), supporting weight management.
- Good source of plant-based protein (2.87g per 100g) for a vegetable.
- Rich in vitamins K and A, and folate (from the asparagus itself).
- The added fat (butter/margarine) helps with the absorption of fat-soluble vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Asparagus is a member of the lily family and can grow up to 10 inches in a single 24-hour period, making it one of the fastest-growing vegetables.
Full nutrition (USDA data · scales with serving)
| Water | 91.8 g |
| Energy | 37.0 kcal |
| Protein | 2.9 g |
| Total lipid (fat) | 2.6 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 | 0.54 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 48.0 mg |
| Potassium, K | 167 mg |
| Sodium, Na | 132 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 | 0.05 mg |
| Folate, total | 131 ug |
| Folic acid | 0.00 ug |
| Folate, food | 131 ug |
| Folate, DFE | 131 ug |
| Choline, total | 20.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 61.0 ug |
| Retinol | 22.0 ug |
| Carotene, beta | 478 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 23.0 ug |
| Lutein + zeaxanthin | 598 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 78.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 0.53 g |
| SFA 18:0 | 0.19 g |
| Fatty acids, total monounsaturated | 0.59 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.55 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:3 | 0.04 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 | 4.0 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 more nutritious than 'fresh' that has been sitting in the store for days. It's typically flash-frozen shortly after harvest, which locks in vitamins and minerals. The cooking process (especially boiling) can reduce some water-soluble vitamins, but the butter added here provides healthy fats.
How do I prevent frozen asparagus from becoming mushy?
Avoid overcooking. Since it's pre-blanched, you only need to heat it through. Sauté it quickly in a hot pan with butter, or steam it for just 2-3 minutes until it's heated and still has a slight bite.
Why does asparagus make my urine smell?
This is caused by the breakdown of a sulfur-containing compound called asparagusic acid. Not everyone can smell it due to a genetic variation, but it's a harmless and natural side effect of digesting asparagus.
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 0.37 kcal/g · 31% 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: 0.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.