Calories in Spargel, gefroren, gekocht, kein Zusatz von Fett
Generic food Cooked Gemüse
Spargel, gefroren, gekocht, kein Zusatz von Fett contains 18 kcal per 100 g. A typical serving of 1 Stück (4 g) provides about 1 kcal.
Roughly 51 % of its calories come from protein, with 33 % from carbohydrates and 16 % from fat (estimated with general energy factors).
That is less energy than the typical item in Anderes Gemüse und Kombinationen on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 67 % of the Daily Value for Vitamin K, 34 % of the Daily Value for Folat (B9) and 27 % of the Daily Value for Vitamin C.
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 | 18 kcal | |
| Total fat C | 0,42 g | 0,5 % |
| Saturated fat C | 0,096 g | 0,5 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 119 mg | 5 % |
| Total carbohydrates C | 1,9 g | 0,7 % |
| Dietary fiber C | 1,6 g | 6 % |
| Total sugars C | 0,32 g | |
| Protein C | 2,9 g | 6 % |
| Vitamin A C | 40 µg | 4 % |
| Vitamin C C | 24,3 mg | 27 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 1,2 mg | 8 % |
| Vitamin K C | 79,8 µg | 67 % |
| Thiamin (B1) C | 0,065 mg | 5 % |
| Riboflavin (B2) C | 0,1 mg | 8 % |
| Niacin (B3) C | 1 mg | 7 % |
| Vitamin B6 C | 0,02 mg | 1 % |
| Folat (B9) C | 135 µg | 34 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 20,8 mg | 4 % |
| Calcium C | 18 mg | 1 % |
| Eisen C | 0,56 mg | 3 % |
| Magnesium C | 10 mg | 2 % |
| Phosphor C | 49 mg | 4 % |
| Kalium C | 171 mg | 4 % |
| Zink C | 0,41 mg | 4 % |
| Kupfer C | 0,11 mg | 12 % |
| Selen C | 3,9 µg | 7 % |
% 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 51 %
- Carbohydrates 33 %
- Fat 16 %
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
- Protein2,9 gin the top quarter of Anderes Gemüse und Kombinationen (median 2 g)
- Fiber1,6 gin the lowest quarter of Anderes Gemüse und Kombinationen (median 2,2 g)
- Sugars0,32 gin the lowest quarter of Anderes Gemüse und Kombinationen (median 2,4 g)
- Fat0,42 gbelow the median for Anderes Gemüse und Kombinationen (median 2,7 g)
- Saturated fat0,096 gbelow the median for Anderes Gemüse und Kombinationen (median 0,69 g)
- Sodium119 mgin the lowest quarter of Anderes Gemüse und Kombinationen (median 138 mg)
- Protein per 100 kcal16,3 gprotein density, useful for comparing foods with different calorie levels
- Water93,8 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 | 0,013 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,18 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 | 0,17 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 | 0,001 g |
| SFA 14:0 C | 0,003 g |
| SFA 16:0 C | 0,086 g |
| SFA 18:0 C | 0,006 g |
| MUFA 18:1 C | 0,011 g |
| PUFA 18:3 C | 0,01 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 482 µg |
|---|---|
| Lycopin C | 24 µg |
| Lutein + Zeaxanthin C | 616 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 93,8 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 135 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, 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 |
|---|---|---|---|---|
| Malabar-Spinat, gekocht Cooked | 23 | 3 g | 2,7 g | 0,78 g |
| Spinat, frisch, gekocht, kein Zusatz von Fett Cooked | 33 | 3,4 g | 3,1 g | 0,7 g |
| Taro, blätter, gekocht, gedämpft, mit Salz Cooked | 24 | 2,7 g | 3,9 g | 0,41 g |
| Taroblätter, gekocht, gedämpft, ohne Salz Cooked | 24 | 2,7 g | 4 g | 0,41 g |
| Pilze, weiß, rührgebraten Cooked | 26 | 3,6 g | 4 g | 0,33 g |
| Wasser convolvulus, gekocht, gekocht, entwässert, ohne Salz Cooked | 20 | 2,1 g | 3,7 g | 0,24 g |
| Wasser convolvulus, gekocht, gekocht, entwässert, mit Salz Cooked | 20 | 2,1 g | 3,7 g | 0,24 g |
| Senfspinat, (Tendergreen), gekocht, gekocht, entwässert, ohne Salz Cooked | 16 | 1,7 g | 2,8 g | 0,2 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 18 kcal. 1 Stück (4 g): about 1 kcal. 1 Speer (16 g): about 3 kcal. 1 Tasse (180 g): about 32 kcal.
How much protein is in Cooked Spargel?
Cooked Spargel contains 2,9 g of protein per 100 g (6 % of the 50 g Daily Value), or 0,12 g in 1 Stück (4 g). About 51 % of its calories come from protein. Compared with other Anderes Gemüse und Kombinationen, that is among the highest quarter (median 2 g).
How many carbs are in Cooked Spargel?
Cooked Spargel has 1,9 g of total carbohydrates per 100 g, including 1,6 g of fiber and 0,32 g of sugars.
How much fat is in Cooked Spargel?
Cooked Spargel contains 0,42 g of fat per 100 g, of which 0,096 g is saturated (0,5 % 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 (67 % DV), Folat (B9) (34 % DV), Vitamin C (27 % DV) and Kupfer (12 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Spargel?
100 g contains 119 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, gefroren, gekocht, kein Zusatz von Fett has 18 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 2709835. 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.