Calories in Espárragos, congelado, sin preparación

Generic food Frozen Verduras

Espárragos, congelado, sin preparación contains 24 kcal per 100 g. A typical serving of 1 paquete, 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 productos vegetales y vegetales 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 Vitamina 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.

24kcal per 100 g
3,2 gprotein
4,1 gcarbohydrates
0,23 gfat
68kcal in 1 paquete, 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%
Vitamina A ? 47 µg5%
Vitamina C ? 31,8 mg35%
Vitamina D Z 0 µg0%
Thiamin (B1) ? 0,12 mg10%
Riboflavin (B2) ? 0,13 mg10%
Niacin (B3) ? 1,2 mg8%
Ácido pantoténico (B5) ? 0,18 mg4%
Vitamina B6 ? 0,11 mg7%
Folate (B9) C 191 µg48%
Vitamina B12 Z 0 µg0%
Calcio ? 25 mg2%
Iron ? 0,73 mg4%
Magnesio ? 14 mg3%
Fósforo ? 64 mg5%
Potasio ? 253 mg5%
Zinc ? 0,59 mg5%
Copper ? 0,14 mg15%
Manganese ? 0,2 mg9%
Selenio 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

Folate (B9)48%Vitamina C35%Copper15%Thiamin (B1)10%Riboflavin (B2)10%Manganese9%Niacin (B3)8%Vitamina B67%Potasio5%Zinc5%

Nutritional insights

  • Protein3,2 gin the top quarter of productos vegetales y vegetales (median 2 g)
  • Fiber1,9 gbelow the median for productos vegetales y vegetales (median 2,2 g)
  • Fat0,23 gbelow the median for productos vegetales y vegetales (median 0,3 g)
  • Sodium8 mgin the lowest quarter of productos vegetales y vegetales (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)
Grasa monoinsaturada ?0,007 g
Grasa poliinsaturada ?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
Metionina ?0,031 g
Cistino ?0,038 g
Phenylalanine ?0,076 g
Tyrosine ?0,051 g
Valine ?0,12 g
Arginine ?0,15 g
Histidina ?0,05 g
Alanine ?0,15 g
Ácido aspartico ?0,37 g
Ácido glutamico ?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
Ácido linoléico (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
Vitamina D (D2 + D3), Unidades Internacionales Z0 IU
Other components (7)
Agua ?91,8 g
Alcohol Z0 g
Ash ?0,62 g
Energy ?100 kJ
Vitamina A, UI ?948 IU
Ácido fólico Z0 µg
Folato, comida ?191 µg

Other forms of Espárragos

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

FoodCaloriesProteinCarbsFat
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, 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
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

FoodCaloriesProteinCarbsFat
Kale, congelado, sin preparación Frozen 28 2,7 g 4,9 g 0,46 g
Giros y nabos, congelado, sin preparación Frozen 21 2,5 g 3,4 g 0,19 g
Verdes naipes, congelado, sin preparación Frozen 22 2,5 g 3,7 g 0,31 g
Espinacas, congelado, picado o hoja, sin preparación Frozen 29 3,6 g 4,2 g 0,57 g
Peppers, dulce, verde, congelado, picado, sin preparación Frozen 20 1,1 g 4,5 g 0,21 g
Turnips, congelado, sin preparación Frozen 16 1 g 2,9 g 0,16 g
Broccoli, congelado, picado, sin preparación Frozen 26 2,8 g 4,8 g 0,29 g
Broccoli, congelado, lanzas, sin preparación 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 espárragos?

100 g of frozen espárragos has 24 kcal. 1 paquete, 10 oz (284 g): about 68 kcal. 4 lanzas (58 g): about 14 kcal.

How much protein is in frozen espárragos?

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

How many carbs are in frozen espárragos?

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

How much fat is in frozen espárragos?

Frozen espárragos 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 espárragos contain?

Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (48% DV), Vitamina 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 espárragos?

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

Does espárragos have the same nutrition frozen and raw?

No. Per 100 g, espárragos, congelado, sin preparación has 24 kcal, while espárragos, crudo 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 de abril de 2019. 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: SR Legacy, record 169208. License: CC0 1.0 (U.S. public domain). Source record dated 1 de abril de 2019. Imported 6 de noviembre de 2026.

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

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