Asparagus, cooked, boiled, drained

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

22

Calories

2.40g

Protein

4.11g

Carbs

0.220g

Fat

Macro Distribution (kcal)

Protein 34%
Carbs 59%
Fat 7%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 22 kcal —
Macronutrients
Water 92.6 g —
Protein 2.40 g
5% (Low)
Total lipid (fat) 0.220 g
0% (Low)
Carbohydrate, by difference 4.11 g
1% (Low)
Fiber, total dietary 2.00 g
7% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.048 g
0% (Low)
Fatty acids, total monounsaturated 0 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 7.70 mg
9% (Low)
Thiamin (Vitamin B1) 0.162 mg
13% (Moderate)
Riboflavin (Vitamin B2) 0.139 mg
11% (Moderate)
Niacin (Vitamin B3) 1.08 mg
7% (Low)
Pantothenic acid (Vitamin B5) 0.225 mg
4% (Low)
Vitamin B-6 — Pyridoxine 0.079 mg
5% (Low)
Biotin (Vitamin B7) 149.0 ug
37% (High)
Folate, total (Vitamin B9) 0 ug —
Choline, total 26.1 mg
5% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 50.0 ug
6% (Low)
Carotene, beta 604.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 1.50 mg
10% (Moderate)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 23.0 mg
2% (Low)
Iron, Fe 0.910 mg
5% (Low)
Magnesium, Mg 14.0 mg
3% (Low)
Phosphorus, P 54.0 mg
4% (Low)
Potassium, K 224.0 mg
5% (Low)
Sodium, Na 14.0 mg
1% (Low)
Zinc, Zn 0.600 mg
5% (Low)
Copper, Cu 0.165 mg
18% (Moderate)
Manganese, Mn 0.154 mg
7% (Low)
Selenium, Se 6.10 ug
11% (Moderate)
Other
Energy 94.0 kj —
Ash 0.630 g —
Total Sugars 1.30 g —
Sucrose 0.080 g —
Glucose 0.420 g —
Fructose 0.790 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Starch 0 g —
Fluoride, F 21.9 ug —
Folic acid (Vitamin B9 — synthetic) 149.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 149.0 ug —
Betaine 0.900 mg —
Betaine 0.900 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 1006.0 IU —
Beta-cryptoxanthin (Provitamin A) 30.0 ug —
Lycopene 771.0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.020 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.210 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 50.6 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.048 g —
SFA 17:0 (Margaric acid) 0 g —
SFA 18:0 (Stearic acid) 0 g —
SFA 20:0 (Arachidic acid) 0 g —
SFA 22:0 (Behenic acid) 0 g —
SFA 24:0 (Lignoceric acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.105 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.076 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.029 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.029 g —
Threonine (EAA) 0.092 g —
Isoleucine (EAA, BCAA) 0.082 g —
Leucine (EAA, BCAA) 0.140 g —
Lysine (EAA) 0.113 g —
Methionine (EAA) 0.034 g —
Cystine (conditionally essential) 0.034 g —
Phenylalanine (EAA) 0.082 g —
Tyrosine (conditionally essential) 0.057 g —
Valine (EAA, BCAA) 0.125 g —
Arginine (conditionally essential) 0.099 g —
Histidine (EAA) 0.053 g —
Alanine 0.125 g —
Aspartic acid 0.555 g —
Glutamic acid 0.255 g —
Glycine (conditionally essential) 0.101 g —
Proline (conditionally essential) 0.077 g —
Serine 0.116 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Daidzein 0 mg —
Genistein 0 mg —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Quercetin 15.2 mg —
Choline
Choline from glycerophoshocholine 0.900 mg —
Choline from phosphatidylcholine 15.0 mg —
Choline from phosphocholine 3.50 mg —
Choline from sphingomyelin 0 mg —
Free Choline 6.60 mg —
Total Choline 26.0 mg —
Iodine
Iodine mcg/100gB 0.900 mcg —
Fluoride
Mean mcg/100g ** 21.9 mg —
Isoflavones
Total isoflavones 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Asparagus, cooked, boiled, drained is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Calcium (2% DV) Magnesium (3% DV) Iron (5% DV)

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