Calories in Spargel, gefroren, nicht zubereitet

Generic food Frozen Gemüse

Spargel, gefroren, nicht zubereitet contains 24 kcal per 100 g. A typical serving of 1 Packung, 10 oz (284 g) provides about 68 kcal.

Roughly 52 % of its calories come from carbohydrates, with 41 % 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 48 % of the Daily Value for Folat (B9), 35 % of the Daily Value for Vitamin C and 15 % of the Daily Value for Kupfer.

These values are for the Frozen food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

24kcal per 100 g
3,2 gprotein
4,1 gcarbohydrates
0,23 gfat
68kcal in 1 Packung, 10 oz (284 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 24 kcal
Total fat ? 0,23 g 0,3 %
Saturated fat ? 0,052 g 0,3 %
Trans fat Z 0 g
Cholesterol Z 0 mg 0 %
Sodium ? 8 mg 0,3 %
Total carbohydrates C 4,1 g 1 %
Dietary fiber ? 1,9 g 7 %
Total sugars not reported
Protein ? 3,2 g 6 %
Vitamin A ? 47 µg5 %
Vitamin C ? 31,8 mg35 %
Vitamin D Z 0 µg0 %
Thiamin (B1) ? 0,12 mg10 %
Riboflavin (B2) ? 0,13 mg10 %
Niacin (B3) ? 1,2 mg8 %
Pantothensäure (B5) ? 0,18 mg4 %
Vitamin B6 ? 0,11 mg7 %
Folat (B9) C 191 µg48 %
Vitamin B12 Z 0 µg0 %
Calcium ? 25 mg2 %
Eisen ? 0,73 mg4 %
Magnesium ? 14 mg3 %
Phosphor ? 64 mg5 %
Kalium ? 253 mg5 %
Zink ? 0,59 mg5 %
Kupfer ? 0,14 mg15 %
Mangan ? 0,2 mg9 %
Selen M 1,7 µg3 %

% 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: 41 %Carbohydrates: 52 %Fat: 7 %24kcal / 100 g
  • Protein 41 %
  • Carbohydrates 52 %
  • 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

Folat (B9)48 %Vitamin C35 %Kupfer15 %Thiamin (B1)10 %Riboflavin (B2)10 %Mangan9 %Niacin (B3)8 %Vitamin B67 %Kalium5 %Zink5 %

Nutritional insights

  • Protein3,2 gin the top quarter of Gemüse und Gemüseprodukte (median 2 g)
  • Fiber1,9 gbelow the median for Gemüse und Gemüseprodukte (median 2,2 g)
  • Fat0,23 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
  • Sodium8 mgin the lowest quarter of Gemüse und Gemüseprodukte (median 36 mg)
  • Protein per 100 kcal13,5 gprotein density, useful for comparing foods with different calorie levels
  • Water91,8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Einfach ungesättigtes Fett ?0,007 g
Mehrfach ungesättigtes Fett ?0,1 g
Amino acids (18)
Tryptophan ?0,031 g
Threonin ?0,09 g
Isoleucin ?0,12 g
Leucin ?0,14 g
Lysin ?0,15 g
Methionin ?0,031 g
Cystin ?0,038 g
Phenylalanin ?0,076 g
Tyrosin ?0,051 g
Valin ?0,12 g
Arginin ?0,15 g
Histidin ?0,05 g
Alanin ?0,15 g
Asparaginsäure ?0,37 g
Glutaminsäure ?0,53 g
Glycin ?0,11 g
Prolin ?0,17 g
Serin ?0,12 g
Individual fatty acids (19)
EPA (Omega-3, 20:5 n-3) ?0 g
DHA (Omega-3, 22:6 n-3) ?0 g
Linolsäure (Omega-6, 18:2) ?0,096 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0,001 g
SFA 14:0 ?0,001 g
SFA 16:0 ?0,047 g
SFA 18:0 ?0,003 g
MUFA 18:1 ?0,006 g
PUFA 18:3 ?0,005 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0,001 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z0 IU
Other components (7)
Wasser ?91,8 g
Alkohol Z0 g
Asche ?0,62 g
Energie ?100 kJ
Vitamin A, IE ?948 IU
Folsäure Z0 µg
Folat, Lebensmittel ?191 µg

Other forms of Spargel

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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, 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

FoodCaloriesProteinCarbsFat
Grünkohl, gefroren, nicht zubereitet Frozen 28 2,7 g 4,9 g 0,46 g
Grüne Rüben und Rüben, gefroren, nicht zubereitet Frozen 21 2,5 g 3,4 g 0,19 g
Rübengrün, gefroren, nicht zubereitet Frozen 22 2,5 g 3,7 g 0,31 g
Spinat, gefroren, gehäckselt oder geblättert, nicht zubereitet Frozen 29 3,6 g 4,2 g 0,57 g
Pfeffer, süß, grün, gefroren, gehackt, nicht zubereitet Frozen 20 1,1 g 4,5 g 0,21 g
Rüben, gefroren, nicht zubereitet Frozen 16 1 g 2,9 g 0,16 g
Broccolin, gefroren, gehackt, nicht zubereitet Frozen 26 2,8 g 4,8 g 0,29 g
Broccolin, gefroren, speere, nicht zubereitet Frozen 29 3,1 g 5,4 g 0,34 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in Frozen Spargel?

100 g of Frozen Spargel has 24 kcal. 1 Packung, 10 oz (284 g): about 68 kcal. 4 Speere (58 g): about 14 kcal.

How much protein is in Frozen Spargel?

Frozen Spargel contains 3,2 g of protein per 100 g (6 % of the 50 g Daily Value), or 9,2 g in 1 Packung, 10 oz (284 g). About 41 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is among the highest quarter (median 2 g).

How many carbs are in Frozen Spargel?

Frozen Spargel has 4,1 g of total carbohydrates per 100 g, including 1,9 g of fiber.

How much fat is in Frozen Spargel?

Frozen Spargel contains 0,23 g of fat per 100 g, of which 0,052 g is saturated (0,3 % of the Daily Value).

What vitamins and minerals does Frozen Spargel contain?

Per 100 g, the most notable amounts relative to the Daily Value are Folat (B9) (48 % DV), Vitamin C (35 % DV), Kupfer (15 % DV), Thiamin (B1) (10 % DV) and Riboflavin (B2) (10 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Frozen Spargel?

100 g contains 8 mg of sodium, 0,3 % of the 2,300 mg Daily Value.

Does Spargel have the same nutrition Frozen and Raw?

No. Per 100 g, Spargel, gefroren, nicht zubereitet has 24 kcal, while Spargel, rohöl has 20 kcal. Processing 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 169208. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.