Calories in Spargel, frisch, mit Öl gekocht
Generic food Cooked Gemüse
Spargel, frisch, mit Öl gekocht contains 49 kcal per 100 g. A typical serving of 1 Stück (4 g) provides about 2 kcal.
Roughly 54 % of its calories come from fat, with 30 % from carbohydrates and 17 % from protein (estimated with general energy factors).
That is close to the median for Anderes Gemüse und Kombinationen on FoodFactly (46 kcal per 100 g).
100 g provides 39 % of the Daily Value for Vitamin K, 22 % of the Daily Value for Kupfer and 12 % of the Daily Value for Eisen.
These values are for the Cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 49 kcal | |
| Total fat C | 3,3 g | 4 % |
| Saturated fat C | 0,46 g | 2 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 123 mg | 5 % |
| Total carbohydrates C | 4 g | 1 % |
| Dietary fiber C | 2,2 g | 8 % |
| Total sugars C | 2 g | |
| Protein C | 2,3 g | 5 % |
| Vitamin A C | 38 µg | 4 % |
| Vitamin C C | 5 mg | 6 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 1,8 mg | 12 % |
| Vitamin K C | 46,4 µg | 39 % |
| Thiamin (B1) C | 0,13 mg | 11 % |
| Riboflavin (B2) C | 0,14 mg | 11 % |
| Niacin (B3) C | 0,97 mg | 6 % |
| Vitamin B6 C | 0,085 mg | 5 % |
| Folat (B9) C | 46 µg | 12 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 16,7 mg | 3 % |
| Calcium C | 25 mg | 2 % |
| Eisen C | 2,2 mg | 12 % |
| Magnesium C | 15 mg | 4 % |
| Phosphor C | 54 mg | 4 % |
| Kalium C | 210 mg | 4 % |
| Zink C | 0,56 mg | 5 % |
| Kupfer C | 0,2 mg | 22 % |
| Selen C | 2,4 µg | 4 % |
% 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 17 %
- Carbohydrates 30 %
- Fat 54 %
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
- Protein2,3 gabove the median for Anderes Gemüse und Kombinationen (median 2 g)
- Sugars2 gbelow the median for Anderes Gemüse und Kombinationen (median 2,4 g)
- Fat3,3 gin the top quarter of Anderes Gemüse und Kombinationen (median 2,7 g)
- Saturated fat0,46 gbelow the median for Anderes Gemüse und Kombinationen (median 0,69 g)
- Sodium123 mgin the lowest quarter of Anderes Gemüse und Kombinationen (median 138 mg)
- Protein per 100 kcal4,7 gprotein density, useful for comparing foods with different calorie levels
- Water89,5 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 | 1,3 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 1,3 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 1,1 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0,002 g |
| SFA 16:0 C | 0,34 g |
| SFA 18:0 C | 0,09 g |
| MUFA 18:1 C | 1,3 g |
| PUFA 18:3 C | 0,15 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,011 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,021 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 444 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 702 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 9 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 89,5 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 46 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 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, gekocht, gekocht, entwässert Cooked | 22 | 2,4 g | 4,1 g | 0,22 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blumenkohl, frisch, mit Öl gekocht Cooked | 52 | 1,9 g | 5 g | 3,3 g |
| Blumenkohl, NS in Form von, gekocht Cooked | 49 | 1,9 g | 5 g | 2,9 g |
| Blumenkohl, frisch, gekocht, fettzusatz, NS nach Fetttyp Cooked | 49 | 1,9 g | 5 g | 2,9 g |
| Pilze, konserven, gekocht Cooked | 47 | 1,8 g | 5 g | 2,8 g |
| Blumenkohl, frisch, mit Butter oder Margarine gekocht Cooked | 46 | 2 g | 5 g | 2,6 g |
| Baumkohl, gekocht Cooked | 44 | 1,9 g | 3,9 g | 3 g |
| Brokkoli und Blumenkohl, gekocht, fettzusatz Cooked | 46 | 2,3 g | 4,4 g | 2,7 g |
| Blumenkohl, gefroren, mit Öl gekocht Cooked | 45 | 1,6 g | 3,6 g | 3,1 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 49 kcal. 1 Stück (4 g): about 2 kcal. 1 Speer (16 g): about 8 kcal. 1 Tasse (185 g): about 91 kcal.
How much protein is in Cooked Spargel?
Cooked Spargel contains 2,3 g of protein per 100 g (5 % of the 50 g Daily Value), or 0,092 g in 1 Stück (4 g). About 17 % of its calories come from protein. Compared with other Anderes Gemüse und Kombinationen, that is above the median (median 2 g).
How many carbs are in Cooked Spargel?
Cooked Spargel has 4 g of total carbohydrates per 100 g, including 2,2 g of fiber and 2 g of sugars.
How much fat is in Cooked Spargel?
Cooked Spargel contains 3,3 g of fat per 100 g, of which 0,46 g is saturated (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 (39 % DV), Kupfer (22 % DV), Eisen (12 % DV), Vitamin E (12 % DV) and Folat (B9) (12 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Spargel?
100 g contains 123 mg of sodium, 5 % of the 2,300 mg Daily Value.
Does Spargel have the same nutrition Cooked and Raw?
No. Per 100 g, Spargel, frisch, mit Öl gekocht has 49 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: FNDDS (Survey), record dated 31. Oktober 2024. 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: FNDDS (Survey), record 2709841. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. 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.