How many calories are in cooked asparagus?

100 g of cooked asparagus has 37 kcal. 1 piece (4 g): about 1 kcal. 1 spear (16 g): about 6 kcal. 1 cup (185 g): about 68 kcal.

How much protein is in cooked asparagus?

Cooked asparagus contains 2.9 g of protein per 100 g (6% of the 50 g Daily Value), or 0.11 g in 1 piece (4 g). About 27% of its calories come from protein. Compared with other other vegetables and combinations, that is among the highest quarter (median 2 g).

How many carbs are in cooked asparagus?

Cooked asparagus has 1.9 g of total carbohydrates per 100 g, including 1.5 g of fiber and 0.32 g of sugars.

How much fat is in cooked asparagus?

Cooked asparagus contains 2.6 g of fat per 100 g, of which 1 g is saturated (5% 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 (66% DV), Folate (B9) (33% DV), Vitamin C (26% DV) and copper (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked asparagus?

100 g contains 132 mg of sodium, 6% of the 2,300 mg Daily Value.

Does asparagus have the same nutrition cooked and raw?

No. Per 100 g, asparagus, frozen, cooked with butter or margarine has 37 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 13, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in Asparagus, frozen, cooked with butter or margarine

Generic food Cooked Vegetables

Asparagus, frozen, cooked with butter or margarine contains 37 kcal per 100 g. A typical serving of 1 piece (4 g) provides about 1 kcal.

Roughly 55% of its calories come from fat, with 27% from protein and 18% from carbohydrates (estimated with general energy factors).

That is less energy than the typical item in other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.

100 g provides 66% of the Daily Value for Vitamin K, 33% of the Daily Value for Folate (B9) and 26% of the Daily Value for Vitamin 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.

37kcal per 100 g

2.9 gprotein

1.9 gcarbohydrates

2.6 gfat

1kcal in 1 piece (4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	37 kcal
Total fat C	2.6 g	3%
Saturated fat C	1 g	5%
Cholesterol C	4 mg	1%
Sodium C	132 mg	6%
Total carbohydrates C	1.9 g	0.7%
Dietary fiber C	1.5 g	5%
Total sugars C	0.32 g
Protein C	2.9 g	6%
Vitamin A C	61 µg	7%
Vitamin C C	23.6 mg	26%
Vitamin D C	0 µg	0%
Vitamin E C	1.4 mg	9%
Vitamin K C	78.7 µg	66%
Thiamin (B1) C	0.063 mg	5%
Riboflavin (B2) C	0.1 mg	8%
Niacin (B3) C	1 mg	6%
Vitamin B6 C	0.052 mg	3%
Folate (B9) C	131 µg	33%
Vitamin B12 C	0 µg	0%
Choline C	20.7 mg	4%
Calcium C	18 mg	1%
Iron C	0.54 mg	3%
Magnesium C	10 mg	2%
Phosphorus C	48 mg	4%
Potassium C	167 mg	4%
Zinc C	0.4 mg	4%
Copper C	0.1 mg	11%
Selenium 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 27%
Carbohydrates 18%
Fat 55%

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 other vegetables and combinations (median 2 g)
Fiber1.5 gin the lowest quarter of other vegetables and combinations (median 2.2 g)
Sugars0.32 gin the lowest quarter of other vegetables and combinations (median 2.4 g)
Fat2.6 gbelow the median for other vegetables and combinations (median 2.7 g)
Saturated fat1 gin the top quarter of other vegetables and combinations (median 0.69 g)
Sodium132 mgbelow the median for other vegetables and combinations (median 138 mg)
Protein per 100 kcal7.8 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 C	0.59 g
Polyunsaturated fat C	0.52 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
Linoleic acid (omega-6, 18:2) C	0.48 g
SFA 4:0 C	0.036 g
SFA 6:0 C	0.025 g
SFA 8:0 C	0.015 g
SFA 10:0 C	0.034 g
SFA 12:0 C	0.041 g
SFA 14:0 C	0.13 g
SFA 16:0 C	0.53 g
SFA 18:0 C	0.19 g
MUFA 18:1 C	0.55 g
PUFA 18:3 C	0.045 g
PUFA 20:4 C	0.002 g
MUFA 16:1 C	0.02 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.004 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0.001 g

Carotenoids (6)

Beta-carotene C	478 µg
Lycopene C	23 µg
Lutein + zeaxanthin C	598 µg
Retinol C	22 µg
Carotene, alpha C	0 µg
Cryptoxanthin, beta C	0 µg

Other components (8)

Water C	91.8 g
Alcohol C	0 g
Caffeine C	0 mg
Theobromine C	0 mg
Folic acid C	0 µg
Folate, food C	131 µg
Vitamin E, added C	0 mg
Vitamin B-12, added C	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, 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

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Spinach, fresh, cooked with butter or margarine Cooked	55	3.3 g	3 g	3.3 g
Spinach, canned, cooked with butter or margarine Cooked	42	2.7 g	3.3 g	2.7 g
Poke greens, cooked Cooked	42	2.2 g	3 g	2.9 g
Spinach, canned, cooked, fat added, NS as to fat type Cooked	45	2.7 g	3.3 g	3 g
Greens, canned, cooked Cooked	41	1.3 g	2.7 g	2.8 g
Chard, cooked Cooked	44	1.9 g	3.9 g	3 g
Watercress, cooked Cooked	36	2.4 g	1.4 g	2.8 g
Spinach, NS as to form, cooked Cooked	59	3.3 g	3 g	3.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: FNDDS (Survey), record 2709844. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.

Last updated: November 13, 2026. Data quality score: 100/100 (how it is calculated).

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