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Calories in Asparagus, fresh, cooked, fat added, NS as to fat type

Generic food Cooked Vegetables

Asparagus, fresh, cooked, fat added, NS as to fat type contains 45 kcal per 100 g. A typical serving of 1 piece (4 g) provides about 2 kcal.

Roughly 50% of its calories come from fat, with 32% from carbohydrates and 18% from protein (estimated with general energy factors).

That is close to the median for other vegetables and combinations on FoodFactly (46 kcal per 100 g).

100 g provides 38% of the Daily Value for Vitamin K, 22% of the Daily Value for copper and 12% of the Daily Value for iron.

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.

45kcal per 100 g
2.3 gprotein
4 gcarbohydrates
2.9 gfat
2kcal in 1 piece (4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 45 kcal
Total fat C 2.9 g 4%
Saturated fat C 0.76 g 4%
Cholesterol C 2 mg 0.7%
Sodium C 132 mg 6%
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 50 µg6%
Vitamin C C 5 mg6%
Vitamin D C 0 µg0%
Vitamin E C 1.6 mg11%
Vitamin K C 45.6 µg38%
Thiamin (B1) C 0.13 mg11%
Riboflavin (B2) C 0.14 mg11%
Niacin (B3) C 0.97 mg6%
Vitamin B6 C 0.1 mg6%
Folate (B9) C 46 µg12%
Vitamin B12 C 0 µg0%
Choline C 16.9 mg3%
Calcium C 25 mg2%
Iron C 2.2 mg12%
Magnesium C 15 mg4%
Phosphorus C 54 mg4%
Potassium C 211 mg4%
Zinc C 0.56 mg5%
Copper C 0.2 mg22%
Selenium C 2.4 µg4%

% 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: 18%Carbohydrates: 32%Fat: 50%45kcal / 100 g
  • Protein 18%
  • Carbohydrates 32%
  • Fat 50%

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

Vitamin K38%Copper22%Iron12%Folate (B9)12%Thiamin (B1)11%Riboflavin (B2)11%Vitamin E11%Vitamin B66%Niacin (B3)6%Vitamin A6%

Nutritional insights

  • Protein2.3 gabove the median for other vegetables and combinations (median 2 g)
  • Sugars2 gbelow the median for other vegetables and combinations (median 2.4 g)
  • Fat2.9 gabove the median for other vegetables and combinations (median 2.7 g)
  • Saturated fat0.76 gin the top quarter of other vegetables and combinations (median 0.69 g)
  • Sodium132 mgbelow the median for other vegetables and combinations (median 138 mg)
  • Protein per 100 kcal5.1 gprotein density, useful for comparing foods with different calorie levels
  • Water89.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C0.97 g
Polyunsaturated fat C0.84 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0 g
Linoleic acid (omega-6, 18:2) C0.74 g
SFA 4:0 C0.019 g
SFA 6:0 C0.014 g
SFA 8:0 C0.008 g
SFA 10:0 C0.018 g
SFA 12:0 C0.022 g
SFA 14:0 C0.069 g
SFA 16:0 C0.43 g
SFA 18:0 C0.15 g
MUFA 18:1 C0.94 g
PUFA 18:3 C0.098 g
PUFA 20:4 C0.001 g
MUFA 16:1 C0.015 g
PUFA 18:4 C0 g
MUFA 20:1 C0.013 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0 g
Carotenoids (6)
Beta-carotene C449 µg
Lycopene C0 µg
Lutein + zeaxanthin C702 µg
Retinol C12 µg
Carotene, alpha C9 µg
Cryptoxanthin, beta C0 µg
Other components (8)
Water C89.9 g
Alcohol C0 g
Caffeine C0 mg
Theobromine C0 mg
Folic acid C0 µg
Folate, food C46 µg
Vitamin E, added C0 mg
Vitamin B-12, added C0 µg

Other forms of Asparagus

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

FoodCaloriesProteinCarbsFat
Asparagus, raw Raw 20 2.2 g 3.9 g 0.12 g
Asparagus, cooked, boiled, drained Cooked 22 2.4 g 4.1 g 0.22 g
Asparagus, frozen, cooked, boiled, drained, with salt Cooked 18 3 g 1.9 g 0.42 g
Asparagus, canned, regular pack, solids and liquids Canned 15 1.8 g 2.5 g 0.18 g
Asparagus, canned, drained solids Canned 19 2.1 g 2.5 g 0.65 g
Asparagus, frozen, unprepared Frozen 24 3.2 g 4.1 g 0.23 g
Asparagus, frozen, cooked, boiled, drained, without salt Cooked 18 3 g 1.9 g 0.42 g
Asparagus, cooked, boiled, drained, with salt Cooked 22 2.4 g 4.1 g 0.22 g
Asparagus, canned, no salt added, solids and liquids Canned 15 1.8 g 2.5 g 0.18 g
Asparagus, green, raw Raw 24 1.4 g 5.1 g 0.22 g
Asparagus, fresh, cooked, no added fat Cooked 21 2.4 g 4.2 g 0.13 g
Asparagus, frozen, cooked, no added fat 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

FoodCaloriesProteinCarbsFat
Cauliflower, NS as to form, cooked Cooked 49 1.9 g 5 g 2.9 g
Cauliflower, fresh, cooked, fat added, NS as to fat type Cooked 49 1.9 g 5 g 2.9 g
Cauliflower, fresh, cooked with butter or margarine Cooked 46 2 g 5 g 2.6 g
Mushrooms, canned, cooked Cooked 47 1.8 g 5 g 2.8 g
Cauliflower, fresh, cooked with oil Cooked 52 1.9 g 5 g 3.3 g
Chard, cooked Cooked 44 1.9 g 3.9 g 3 g
Broccoli and cauliflower, cooked, fat added Cooked 46 2.3 g 4.4 g 2.7 g
Poke greens, cooked Cooked 42 2.2 g 3 g 2.9 g

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

Source of the nutrition information

  • USDA FoodData Central: FNDDS (Survey), record 2709838. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.

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

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

Frequently asked questions

How many calories are in cooked asparagus?

100 g of cooked asparagus has 45 kcal. 1 piece (4 g): about 2 kcal. 1 spear (16 g): about 7 kcal. 1 cup (185 g): about 83 kcal.

How much protein is in cooked asparagus?

Cooked asparagus contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 0.092 g in 1 piece (4 g). About 18% of its calories come from protein. Compared with other other vegetables and combinations, that is above the median (median 2 g).

How many carbs are in cooked asparagus?

Cooked asparagus 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 asparagus?

Cooked asparagus contains 2.9 g of fat per 100 g, of which 0.76 g is saturated (4% of the Daily Value).

What vitamins and minerals does cooked asparagus contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (38% DV), copper (22% DV), iron (12% DV), Folate (B9) (12% DV) and Thiamin (B1) (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked asparagus?

100 g contains 132 mg of sodium, 6% of the 2,300 mg Daily Value.

Does asparagus have the same nutrition cooked and raw?

No. Per 100 g, asparagus, fresh, cooked, fat added, NS as to fat type has 45 kcal, while asparagus, raw 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 October 31, 2024. FoodFactly last checked it on November 13, 2026. Each value above shows whether it was measured, calculated or taken from a label.