Calories in Asparagus, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Asparagus, cooked, boiled, drained, with salt contains 22 kcal per 100 g. A typical serving of 4 spears, 1/2" base (60 g) provides about 13 kcal.
Roughly 59% of its calories come from carbohydrates, with 34% 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 42% of the Daily Value for Vitamin K, 37% of the Daily Value for Folate (B9) and 18% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 22 kcal | |
| Total fat M | 0.22 g | 0.3% |
| Saturated fat C | 0.048 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 240 mg | 10% |
| Total carbohydrates C | 4.1 g | 1% |
| Dietary fiber M | 2 g | 7% |
| Total sugars ? | 1.3 g | |
| Protein M | 2.4 g | 5% |
| Vitamin A ? | 50 µg | 6% |
| Vitamin C M | 7.7 mg | 9% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.5 mg | 10% |
| Vitamin K M | 50.6 µg | 42% |
| Thiamin (B1) M | 0.16 mg | 14% |
| Riboflavin (B2) M | 0.14 mg | 11% |
| Niacin (B3) M | 1.1 mg | 7% |
| Pantothenic acid (B5) M | 0.23 mg | 5% |
| Vitamin B6 M | 0.079 mg | 5% |
| Folate (B9) C | 149 µg | 37% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 26.1 mg | 5% |
| Calcium M | 23 mg | 2% |
| Iron M | 0.91 mg | 5% |
| Magnesium M | 14 mg | 3% |
| Phosphorus M | 54 mg | 4% |
| Potassium M | 224 mg | 5% |
| Zinc M | 0.6 mg | 5% |
| Copper M | 0.17 mg | 18% |
| Manganese M | 0.15 mg | 7% |
| Selenium M | 6.1 µg | 11% |
| Fluoride M | 21.9 µg |
% 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 34%
- Carbohydrates 59%
- 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
- Protein2.4 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.3 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.22 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.048 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium240 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.9 gprotein density, useful for comparing foods with different calorie levels
- Water92.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0.11 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0.08 g |
| Glucose M | 0.42 g |
| Fructose M | 0.79 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan M | 0.029 g |
|---|---|
| Threonine M | 0.092 g |
| Isoleucine M | 0.082 g |
| Leucine M | 0.14 g |
| Lysine M | 0.11 g |
| Methionine M | 0.034 g |
| Cystine M | 0.034 g |
| Phenylalanine M | 0.082 g |
| Tyrosine M | 0.057 g |
| Valine M | 0.13 g |
| Arginine M | 0.099 g |
| Histidine M | 0.053 g |
| Alanine M | 0.13 g |
| Aspartic acid M | 0.56 g |
| Glutamic acid M | 0.26 g |
| Glycine M | 0.1 g |
| Proline M | 0.077 g |
| Serine M | 0.12 g |
Individual fatty acids (29)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.076 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.048 g |
| SFA 18:0 M | 0 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0 g |
| PUFA 18:3 M | 0.029 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (7)
| Beta-carotene M | 604 µg |
|---|---|
| Lycopene M | 30 µg |
| Lutein + zeaxanthin M | 771 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
Other components (13)
| Water M | 92.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.63 g |
| Theobromine Z | 0 mg |
| Energy C | 94 kJ |
| Vitamin A, IU ? | 1,006 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 149 µg |
| Betaine M | 0.9 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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, 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, 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 |
|---|---|---|---|---|
| Mustard greens, cooked, boiled, drained, without salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Mustard greens, cooked, boiled, drained, with salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Chard, swiss, cooked, boiled, drained, with salt Cooked | 20 | 1.9 g | 4.1 g | 0.08 g |
| Chard, swiss, cooked, boiled, drained, without salt Cooked | 20 | 1.9 g | 4.1 g | 0.08 g |
| Cauliflower, cooked, boiled, drained, with salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 g |
| Cauliflower, fresh, cooked, no added fat Cooked | 26 | 2 g | 5.2 g | 0.29 g |
| Turnips, frozen, cooked, boiled, drained, with salt Cooked | 21 | 1.5 g | 3.7 g | 0.24 g |
| Pokeberry shoots, (poke), cooked, boiled, drained, without salt Cooked | 20 | 2.3 g | 3.1 g | 0.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked asparagus?
100 g of cooked asparagus has 22 kcal. 4 spears, 1/2" base (60 g): about 13 kcal. 0.5 cup (90 g): about 20 kcal.
How much protein is in cooked asparagus?
Cooked asparagus contains 2.4 g of protein per 100 g (5% of the 50 g Daily Value), or 1.4 g in 4 spears, 1/2" base (60 g). About 34% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked asparagus?
Cooked asparagus has 4.1 g of total carbohydrates per 100 g, including 2 g of fiber and 1.3 g of sugars.
How much fat is in cooked asparagus?
Cooked asparagus contains 0.22 g of fat per 100 g, of which 0.048 g is saturated (0.2% 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 (42% DV), Folate (B9) (37% DV), copper (18% DV), Thiamin (B1) (14% DV) and selenium (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked asparagus?
100 g contains 240 mg of sodium, 10% of the 2,300 mg Daily Value.
Does asparagus have the same nutrition cooked and raw?
No. Per 100 g, asparagus, cooked, boiled, drained, with salt has 22 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: 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 169313. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.