Calories in Espárragos, congelado, cocinado con aceite
Generic food Cooked Verduras
Espárragos, congelado, cocinado con aceite contains 44 kcal per 100 g. A typical serving of 1 pieza (4 g) provides about 2 kcal.
Roughly 61% of its calories come from fat, with 24% from protein and 15% from carbohydrates (estimated with general energy factors).
That is close to the median for otras verduras y combinaciones on FoodFactly (46 kcal per 100 g).
100 g provides 67% of the Daily Value for Vitamina K, 33% of the Daily Value for Folate (B9) and 26% of the Daily Value for Vitamina 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 | 44 kcal | |
| Total fat C | 3,3 g | 4% |
| Saturated fat C | 0,48 g | 2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 115 mg | 5% |
| Total carbohydrates C | 1,9 g | 0,7% |
| Dietary fiber C | 1,5 g | 5% |
| Total sugars C | 0,31 g | |
| Protein C | 2,9 g | 6% |
| Vitamina A C | 39 µg | 4% |
| Vitamina C C | 23,6 mg | 26% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 1,7 mg | 11% |
| Vitamina K C | 80,4 µg | 67% |
| Thiamin (B1) C | 0,063 mg | 5% |
| Riboflavin (B2) C | 0,1 mg | 8% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamina B6 C | 0,019 mg | 1% |
| Folate (B9) C | 131 µg | 33% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 20,2 mg | 4% |
| Calcio C | 18 mg | 1% |
| Iron C | 0,55 mg | 3% |
| Magnesio C | 10 mg | 2% |
| Fósforo C | 47 mg | 4% |
| Potasio C | 167 mg | 4% |
| Zinc C | 0,4 mg | 4% |
| Copper C | 0,1 mg | 11% |
| Selenio C | 3,8 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 24%
- Carbohydrates 15%
- Fat 61%
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 otras verduras y combinaciones (median 2 g)
- Fiber1,5 gin the lowest quarter of otras verduras y combinaciones (median 2,2 g)
- Sugars0,31 gin the lowest quarter of otras verduras y combinaciones (median 2,4 g)
- Fat3,3 gin the top quarter of otras verduras y combinaciones (median 2,7 g)
- Saturated fat0,48 gbelow the median for otras verduras y combinaciones (median 0,69 g)
- Sodium115 mgin the lowest quarter of otras verduras y combinaciones (median 138 mg)
- Protein per 100 kcal6,5 gprotein density, useful for comparing foods with different calorie levels
- Water91,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada C | 1,2 g |
|---|---|
| Grasa poliinsaturada C | 1,3 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 | 1,2 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 | 0,004 g |
| SFA 16:0 C | 0,36 g |
| SFA 18:0 C | 0,089 g |
| MUFA 18:1 C | 1,2 g |
| PUFA 18:3 C | 0,14 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,012 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,02 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroteno C | 468 µg |
|---|---|
| Lycopene C | 23 µg |
| Lutein + zeaxantina C | 598 µg |
| Retinol C | 0 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Agua C | 91,1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 131 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, fresco fresco, cocinado, no grasa añadida Cooked | 21 | 2,4 g | 4,2 g | 0,13 g |
| Espárragos, congelado, cocinado, no grasa añadida 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Espinacas, fresco fresco, cocinado con mantequilla o margarina Cooked | 55 | 3,3 g | 3 g | 3,3 g |
| Espinacas, NS as to form, cocinado Cooked | 59 | 3,3 g | 3 g | 3,7 g |
| Espinacas, fresco fresco, cocinado, grasa añadida, NS en cuanto al tipo de grasa Cooked | 59 | 3,3 g | 3 g | 3,7 g |
| Espinacas, fresco fresco, cocinado con aceite Cooked | 63 | 3,3 g | 3 g | 4,1 g |
| Espinacas, enlatados, cocinado con aceite Cooked | 49 | 2,7 g | 3,3 g | 3,4 g |
| Espinacas, enlatados, cocinado, grasa añadida, NS en cuanto al tipo de grasa Cooked | 45 | 2,7 g | 3,3 g | 3 g |
| Poke greens, cocinado Cooked | 42 | 2,2 g | 3 g | 2,9 g |
| Espinacas, enlatados, cocinado con mantequilla o margarina Cooked | 42 | 2,7 g | 3,3 g | 2,7 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 44 kcal. 1 pieza (4 g): about 2 kcal. 1 lanza (16 g): about 7 kcal. 1 taza (185 g): about 81 kcal.
How much protein is in cooked espárragos?
Cooked espárragos contains 2,9 g of protein per 100 g (6% of the 50 g Daily Value), or 0,11 g in 1 pieza (4 g). About 24% of its calories come from protein. Compared with other otras verduras y combinaciones, that is among the highest quarter (median 2 g).
How many carbs are in cooked espárragos?
Cooked espárragos has 1,9 g of total carbohydrates per 100 g, including 1,5 g of fiber and 0,31 g of sugars.
How much fat is in cooked espárragos?
Cooked espárragos contains 3,3 g of fat per 100 g, of which 0,48 g is saturated (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 (67% DV), Folate (B9) (33% DV), Vitamina C (26% DV), Vitamina E (11% DV) and copper (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked espárragos?
100 g contains 115 mg of sodium, 5% of the 2,300 mg Daily Value.
Does espárragos have the same nutrition cooked and raw?
No. Per 100 g, espárragos, congelado, cocinado con aceite has 44 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 2709843. 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.