Calories in Spargel, gekocht, gekocht, entwässert
Generic food Cooked Gemüse
Spargel, gekocht, gekocht, entwässert contains 22 kcal per 100 g. A typical serving of 4 Speere, 1/2 "Basis (60 g) provides about 13 kcal.
Roughly 59 % of its calories come from carbohydrates, with 34 % from protein and 7 % from fat (estimated with general energy factors).
That is less energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 42 % of the Daily Value for Vitamin K, 37 % of the Daily Value for Folat (B9) and 18 % of the Daily Value for Kupfer.
These values are for the Cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 22 kcal | |
| Total fat M | 0,22 g | 0,3 % |
| Saturated fat C | 0,048 g | 0,2 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 14 mg | 0,6 % |
| Total carbohydrates C | 4,1 g | 1 % |
| Dietary fiber M | 2 g | 7 % |
| Total sugars ? | 1,3 g | |
| Protein M | 2,4 g | 5 % |
| Vitamin A ? | 50 µg | 6 % |
| Vitamin C M | 7,7 mg | 9 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 1,5 mg | 10 % |
| Vitamin K M | 50,6 µg | 42 % |
| Thiamin (B1) M | 0,16 mg | 14 % |
| Riboflavin (B2) M | 0,14 mg | 11 % |
| Niacin (B3) M | 1,1 mg | 7 % |
| Pantothensäure (B5) M | 0,23 mg | 5 % |
| Vitamin B6 M | 0,079 mg | 5 % |
| Folat (B9) C | 149 µg | 37 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin ? | 26,1 mg | 5 % |
| Calcium M | 23 mg | 2 % |
| Eisen M | 0,91 mg | 5 % |
| Magnesium M | 14 mg | 3 % |
| Phosphor M | 54 mg | 4 % |
| Kalium M | 224 mg | 5 % |
| Zink M | 0,6 mg | 5 % |
| Kupfer M | 0,17 mg | 18 % |
| Mangan M | 0,15 mg | 7 % |
| Selen M | 6,1 µg | 11 % |
| Fluorid M | 21,9 µg |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 34 %
- Carbohydrates 59 %
- Fat 7 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2,4 gabove the median for Gemüse und Gemüseprodukte (median 2 g)
- Fiber2 gbelow the median for Gemüse und Gemüseprodukte (median 2,2 g)
- Sugars1,3 gbelow the median for Gemüse und Gemüseprodukte (median 2,3 g)
- Fat0,22 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
- Saturated fat0,048 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
- Sodium14 mgbelow the median for Gemüse und Gemüseprodukte (median 36 mg)
- Protein per 100 kcal10,9 gprotein density, useful for comparing foods with different calorie levels
- Water92,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,11 g |
Sugars and starch (7)
| Stärke M | 0 g |
|---|---|
| Saccharose M | 0,08 g |
| Glucose M | 0,42 g |
| Fruktose M | 0,79 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan M | 0,029 g |
|---|---|
| Threonin M | 0,092 g |
| Isoleucin M | 0,082 g |
| Leucin M | 0,14 g |
| Lysin M | 0,11 g |
| Methionin M | 0,034 g |
| Cystin M | 0,034 g |
| Phenylalanin M | 0,082 g |
| Tyrosin M | 0,057 g |
| Valin M | 0,13 g |
| Arginin M | 0,099 g |
| Histidin M | 0,053 g |
| Alanin M | 0,13 g |
| Asparaginsäure M | 0,56 g |
| Glutaminsäure M | 0,26 g |
| Glycin M | 0,1 g |
| Prolin M | 0,077 g |
| Serin M | 0,12 g |
Individual fatty acids (29)
| EPA (Omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) M | 0 g |
| Linolsäure (Omega-6, 18:2) M | 0,076 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0,048 g |
| SFA 18:0 M | 0 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0 g |
| PUFA 18:3 M | 0,029 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (10)
| Beta-Carotin M | 604 µg |
|---|---|
| Lycopin M | 30 µg |
| Lutein + Zeaxanthin M | 771 µg |
| Retinol Z | 0 µg |
| Carotin, alpha M | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta I | 0,02 mg |
| Tocopherol, gamma I | 0,21 mg |
| Tocopherol, Delta I | 0 mg |
Other components (13)
| Wasser M | 92,6 g |
|---|---|
| Alkohol Z | 0 g |
| Koffein Z | 0 mg |
| Asche M | 0,63 g |
| Theobromin Z | 0 mg |
| Energie C | 94 kJ |
| Vitamin A, IE ? | 1.006 IU |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel M | 149 µg |
| Betain M | 0,9 mg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 0 µg |
Other forms of Spargel
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spargel, rohöl Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Spargel, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Spargel, konserven, regelmäßige Packung, feststoffe und Flüssigkeiten Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Spargel, konserven, abgelassene Feststoffe Canned | 19 | 2,1 g | 2,5 g | 0,65 g |
| Spargel, gefroren, nicht zubereitet Frozen | 24 | 3,2 g | 4,1 g | 0,23 g |
| Spargel, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Spargel, gekocht, gekocht, entwässert, mit Salz Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Spargel, konserven, kein Salz zugesetzt, feststoffe und Flüssigkeiten Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Spargel, grün, rohöl Raw | 24 | 1,4 g | 5,1 g | 0,22 g |
| Spargel, frisch, gekocht, kein Zusatz von Fett Cooked | 21 | 2,4 g | 4,2 g | 0,13 g |
| Spargel, gefroren, gekocht, kein Zusatz von Fett Cooked | 18 | 2,9 g | 1,9 g | 0,42 g |
| Spargel, konserven, gekocht, kein Zusatz von Fett Cooked | 19 | 2,1 g | 2,5 g | 0,65 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Senfgrün, gekocht, gekocht, entwässert, ohne Salz Cooked | 26 | 2,6 g | 4,5 g | 0,47 g |
| Senfgrün, gekocht, gekocht, entwässert, mit Salz Cooked | 26 | 2,6 g | 4,5 g | 0,47 g |
| Baumkohl, schweiz, gekocht, gekocht, entwässert, mit Salz Cooked | 20 | 1,9 g | 4,1 g | 0,08 g |
| Baumkohl, schweiz, gekocht, gekocht, entwässert, ohne Salz Cooked | 20 | 1,9 g | 4,1 g | 0,08 g |
| Blumenkohl, gekocht, gekocht, entwässert, mit Salz Cooked | 23 | 1,8 g | 4,1 g | 0,45 g |
| Blumenkohl, frisch, gekocht, kein Zusatz von Fett Cooked | 26 | 2 g | 5,2 g | 0,29 g |
| Rüben, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked | 21 | 1,5 g | 3,7 g | 0,24 g |
| Pokeberry Triebe, (Poke), gekocht, gekocht, entwässert, ohne Salz Cooked | 20 | 2,3 g | 3,1 g | 0,4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cooked Spargel?
100 g of Cooked Spargel has 22 kcal. 4 Speere, 1/2 "Basis (60 g): about 13 kcal. 0,5 Tasse (90 g): about 20 kcal.
How much protein is in Cooked Spargel?
Cooked Spargel contains 2,4 g of protein per 100 g (5 % of the 50 g Daily Value), or 1,4 g in 4 Speere, 1/2 "Basis (60 g). About 34 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is above the median (median 2 g).
How many carbs are in Cooked Spargel?
Cooked Spargel has 4,1 g of total carbohydrates per 100 g, including 2 g of fiber and 1,3 g of sugars.
How much fat is in Cooked Spargel?
Cooked Spargel contains 0,22 g of fat per 100 g, of which 0,048 g is saturated (0,2 % of the Daily Value).
What vitamins and minerals does Cooked Spargel contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (42 % DV), Folat (B9) (37 % DV), Kupfer (18 % DV), Thiamin (B1) (14 % DV) and Selen (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Spargel?
100 g contains 14 mg of sodium, 0,6 % of the 2,300 mg Daily Value.
Does Spargel have the same nutrition Cooked and Raw?
No. Per 100 g, Spargel, gekocht, gekocht, entwässert has 22 kcal, while Spargel, rohöl has 20 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168390. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.