Calories in Asparagus, frozen, unprepared
Generic food Frozen Vegetables
Asparagus, frozen, unprepared contains 24 kcal per 100 g. A typical serving of 1 package, 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 vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 48% of the Daily Value for Folate (B9), 35% of the Daily Value for Vitamin C and 15% of the Daily Value for copper.
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.
Nutrition facts
| Nutrient | Amount 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 µg | 5% |
| Vitamin C ? | 31.8 mg | 35% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.12 mg | 10% |
| Riboflavin (B2) ? | 0.13 mg | 10% |
| Niacin (B3) ? | 1.2 mg | 8% |
| Pantothenic acid (B5) ? | 0.18 mg | 4% |
| Vitamin B6 ? | 0.11 mg | 7% |
| Folate (B9) C | 191 µg | 48% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 25 mg | 2% |
| Iron ? | 0.73 mg | 4% |
| Magnesium ? | 14 mg | 3% |
| Phosphorus ? | 64 mg | 5% |
| Potassium ? | 253 mg | 5% |
| Zinc ? | 0.59 mg | 5% |
| Copper ? | 0.14 mg | 15% |
| Manganese ? | 0.2 mg | 9% |
| Selenium M | 1.7 µg | 3% |
% 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%
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
- Protein3.2 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber1.9 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Fat0.23 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Sodium8 mgin the lowest quarter of vegetables and vegetable products (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)
| Monounsaturated fat ? | 0.007 g |
|---|---|
| Polyunsaturated fat ? | 0.1 g |
Amino acids (18)
| Tryptophan ? | 0.031 g |
|---|---|
| Threonine ? | 0.09 g |
| Isoleucine ? | 0.12 g |
| Leucine ? | 0.14 g |
| Lysine ? | 0.15 g |
| Methionine ? | 0.031 g |
| Cystine ? | 0.038 g |
| Phenylalanine ? | 0.076 g |
| Tyrosine ? | 0.051 g |
| Valine ? | 0.12 g |
| Arginine ? | 0.15 g |
| Histidine ? | 0.05 g |
| Alanine ? | 0.15 g |
| Aspartic acid ? | 0.37 g |
| Glutamic acid ? | 0.53 g |
| Glycine ? | 0.11 g |
| Proline ? | 0.17 g |
| Serine ? | 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 |
| Linoleic acid (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 Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (7)
| Water ? | 91.8 g |
|---|---|
| Alcohol Z | 0 g |
| Ash ? | 0.62 g |
| Energy ? | 100 kJ |
| Vitamin A, IU ? | 948 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 191 µg |
Other forms of Asparagus
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, 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 |
| Asparagus, canned, cooked, no added fat 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 |
|---|---|---|---|---|
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
| Turnip greens and turnips, frozen, unprepared Frozen | 21 | 2.5 g | 3.4 g | 0.19 g |
| Turnip greens, frozen, unprepared Frozen | 22 | 2.5 g | 3.7 g | 0.31 g |
| Spinach, frozen, chopped or leaf, unprepared Frozen | 29 | 3.6 g | 4.2 g | 0.57 g |
| Peppers, sweet, green, frozen, chopped, unprepared Frozen | 20 | 1.1 g | 4.5 g | 0.21 g |
| Turnips, frozen, unprepared Frozen | 16 | 1 g | 2.9 g | 0.16 g |
| Broccoli, frozen, chopped, unprepared Frozen | 26 | 2.8 g | 4.8 g | 0.29 g |
| Broccoli, frozen, spears, unprepared 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 asparagus?
100 g of frozen asparagus has 24 kcal. 1 package, 10 oz (284 g): about 68 kcal. 4 spears (58 g): about 14 kcal.
How much protein is in frozen asparagus?
Frozen asparagus contains 3.2 g of protein per 100 g (6% of the 50 g Daily Value), or 9.2 g in 1 package, 10 oz (284 g). About 41% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in frozen asparagus?
Frozen asparagus has 4.1 g of total carbohydrates per 100 g, including 1.9 g of fiber.
How much fat is in frozen asparagus?
Frozen asparagus 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 asparagus contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (48% DV), Vitamin C (35% DV), copper (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 asparagus?
100 g contains 8 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does asparagus have the same nutrition frozen and raw?
No. Per 100 g, asparagus, frozen, unprepared has 24 kcal, while asparagus, raw 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 April 1, 2019. FoodFactly last checked it on November 6, 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 April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.