Calories in Espárragos, fresco fresco, cocinado, no grasa añadida
Generic food Cooked Verduras
Espárragos, fresco fresco, cocinado, no grasa añadida contains 21 kcal per 100 g. A typical serving of 1 pieza (4 g) provides about 1 kcal.
Roughly 61% of its calories come from carbohydrates, with 35% from protein and 4% from fat (estimated with general energy factors).
That is less energy than the typical item in otras verduras y combinaciones on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 37% of the Daily Value for Vitamina K, 23% of the Daily Value for copper and 13% 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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 21 kcal | |
| Total fat C | 0,13 g | 0,2% |
| Saturated fat C | 0,043 g | 0,2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 127 mg | 6% |
| Total carbohydrates C | 4,2 g | 2% |
| Dietary fiber C | 2,3 g | 8% |
| Total sugars C | 2 g | |
| Protein C | 2,4 g | 5% |
| Vitamina A C | 39 µg | 4% |
| Vitamina C C | 5,1 mg | 6% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 1,2 mg | 8% |
| Vitamina K C | 44,6 µg | 37% |
| Thiamin (B1) C | 0,14 mg | 12% |
| Riboflavin (B2) C | 0,14 mg | 11% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamina B6 C | 0,088 mg | 5% |
| Folate (B9) C | 47 µg | 12% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 17,2 mg | 3% |
| Calcio C | 26 mg | 2% |
| Iron C | 2,3 mg | 13% |
| Magnesio C | 15 mg | 4% |
| Fósforo C | 56 mg | 4% |
| Potasio C | 217 mg | 5% |
| Zinc C | 0,58 mg | 5% |
| Copper C | 0,2 mg | 23% |
| Selenio C | 2,5 µg | 5% |
% 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 35%
- Carbohydrates 61%
- Fat 4%
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
- Protein2,4 gabove the median for otras verduras y combinaciones (median 2 g)
- Fiber2,3 gabove the median for otras verduras y combinaciones (median 2,2 g)
- Sugars2 gbelow the median for otras verduras y combinaciones (median 2,4 g)
- Fat0,13 gin the lowest quarter of otras verduras y combinaciones (median 2,7 g)
- Saturated fat0,043 gin the lowest quarter of otras verduras y combinaciones (median 0,69 g)
- Sodium127 mgbelow the median for otras verduras y combinaciones (median 138 mg)
- Protein per 100 kcal11,2 gprotein density, useful for comparing foods with different calorie levels
- Water92,4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada C | 0 g |
|---|---|
| Grasa poliinsaturada C | 0,054 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 |
| Ácido linoléico (omega-6, 18:2) C | 0,043 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 g |
| SFA 16:0 C | 0,043 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0,011 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 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)
| Betacaroteno C | 457 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 723 µg |
| Retinol C | 0 µg |
| Caroteno, alfa C | 9 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Agua C | 92,4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 47 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 0 µg |
Other forms of Espárragos
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Espárragos, crudo Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Espárragos, cocinado, hervido, drenaje Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Espárragos, congelado, cocinado, hervido, drenaje, con sal Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Espárragos, enlatados, paquete regular, sólidos y líquidos Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Espárragos, enlatados, sólidos drenados Canned | 19 | 2,1 g | 2,5 g | 0,65 g |
| Espárragos, congelado, sin preparación Frozen | 24 | 3,2 g | 4,1 g | 0,23 g |
| Espárragos, congelado, cocinado, hervido, drenaje, sin sal Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Espárragos, cocinado, hervido, drenaje, con sal Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Espárragos, enlatados, no hay sal agregada, sólidos y líquidos Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Espárragos, verde, crudo Raw | 24 | 1,4 g | 5,1 g | 0,22 g |
| Espárragos, congelado, cocinado, no grasa añadida Cooked | 18 | 2,9 g | 1,9 g | 0,42 g |
| Espárragos, enlatados, cocinado, no grasa añadida 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 |
|---|---|---|---|---|
| Cauliflower, cocinado, hervido, drenaje, sin sal Cooked | 23 | 1,8 g | 4,1 g | 0,45 g |
| Cauliflower, cocinado, hervido, drenaje, con sal Cooked | 23 | 1,8 g | 4,1 g | 0,45 g |
| Crisanthemum, guirnalda, cocinado, hervido, drenaje, con sal Cooked | 20 | 1,6 g | 4,3 g | 0,09 g |
| Crisanthemum, guirnalda, cocinado, hervido, drenaje, sin sal Cooked | 20 | 1,6 g | 4,3 g | 0,09 g |
| Okra, cocinado, hervido, drenaje, sin sal Cooked | 22 | 1,9 g | 4,5 g | 0,21 g |
| Okra, cocinado, hervido, drenaje, con sal Cooked | 22 | 1,9 g | 4,5 g | 0,21 g |
| Cauliflower, fresco fresco, cocinado, no grasa añadida Cooked | 26 | 2 g | 5,2 g | 0,29 g |
| Mushrooms, blanco, cocinado, hervido, drenaje, con sal Cooked | 28 | 2,2 g | 5,3 g | 0,47 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked espárragos?
100 g of cooked espárragos has 21 kcal. 1 pieza (4 g): about 1 kcal. 1 lanza (16 g): about 3 kcal. 1 taza (180 g): about 38 kcal.
How much protein is in cooked espárragos?
Cooked espárragos contains 2,4 g of protein per 100 g (5% of the 50 g Daily Value), or 0,094 g in 1 pieza (4 g). About 35% of its calories come from protein. Compared with other otras verduras y combinaciones, that is above the median (median 2 g).
How many carbs are in cooked espárragos?
Cooked espárragos has 4,2 g of total carbohydrates per 100 g, including 2,3 g of fiber and 2 g of sugars.
How much fat is in cooked espárragos?
Cooked espárragos contains 0,13 g of fat per 100 g, of which 0,043 g is saturated (0,2% of the Daily Value).
What vitamins and minerals does cooked espárragos contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina K (37% DV), copper (23% DV), iron (13% DV), Folate (B9) (12% DV) and Thiamin (B1) (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked espárragos?
100 g contains 127 mg of sodium, 6% of the 2,300 mg Daily Value.
Does espárragos have the same nutrition cooked and raw?
No. Per 100 g, espárragos, fresco fresco, cocinado, no grasa añadida has 21 kcal, while espárragos, crudo 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 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 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 2709834. License: CC0 1.0 (U.S. public domain). Source record dated 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.