How many calories are in Steamed Asparagus Spears?

100 g of Steamed Asparagus Spears has 23 kcal. Serving, 6 pieces, 88 g (88 g): about 20 kcal.

How much protein is in Steamed Asparagus Spears?

Steamed Asparagus Spears contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 2 g in serving, 6 pieces, 88 g (88 g). About 40% of its calories come from protein. Compared with other vegetables, that is below the median (median 2.4 g).

How many carbs are in Steamed Asparagus Spears?

Steamed Asparagus Spears has 3.4 g of total carbohydrates per 100 g, including 2.3 g of fiber and 2.3 g of sugars.

How much fat is in Steamed Asparagus Spears?

Steamed Asparagus Spears contains 0 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).

What vitamins and minerals does Steamed Asparagus Spears contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (13% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Steamed Asparagus Spears?

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

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated January 31, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Steamed Asparagus Spears

Packaged product Vegetables Season's Choice

Steamed Asparagus Spears contains 23 kcal per 100 g. A serving, 6 pieces, 88 g (88 g) provides about 20 kcal.

Roughly 60% of its calories come from carbohydrates, with 40% from protein and 0% from fat (estimated with general energy factors).

That is less energy than the typical item in vegetables on FoodFactly, where the median is 46 kcal per 100 g across 3,092 products.

100 g provides 13% of the Daily Value for iron.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

23kcal per 100 g

2.3 gprotein

3.4 gcarbohydrates

0 gfat

20kcal in serving, 6 pieces, 88 g (88 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	23 kcal
Total fat L	0 g	0%
Saturated fat L	0 g	0%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	0 mg	0%
Total carbohydrates L	3.4 g	1%
Dietary fiber L	2.3 g	8%
Total sugars L	2.3 g
Added sugars L	0 g	0%
Protein L	2.3 g	5%
Vitamin A L	0 µg	0%
Vitamin C L	0 mg	0%
Vitamin E L	0 mg	0%
Vitamin K L	0 µg	0%
Thiamin (B1) L	0 mg	0%
Riboflavin (B2) L	0 mg	0%
Vitamin B6 L	0 mg	0%
Folate (B9) L	0 µg	0%
Vitamin B12 L	0 µg	0%
Choline L	0 mg	0%
Calcium L	24 mg	2%
Iron L	2.3 mg	13%
Magnesium L	0 mg	0%
Phosphorus L	0 mg	0%
Potassium L	202 mg	4%
Zinc L	0 mg	0%
Copper L	0 mg	0%
Manganese L	0 mg	0%
Selenium L	0 µg	0%

% 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 40%
Carbohydrates 60%

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

Protein2.3 gbelow the median for vegetables (median 2.4 g)
Fiber2.3 gbelow the median for vegetables (median 2.4 g)
Sugars2.3 gbelow the median for vegetables (median 2.5 g)
Fat0 gin the lowest quarter of vegetables (median 0.1 g)
Sodium0 mgin the lowest quarter of vegetables (median 24 mg)
Protein per 100 kcal9.9 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Sugars and starch (1)

Starch L	0 g

Carotenoids (1)

Vitamin D (D2 + D3), International Units L	0 IU

Other components (1)

Caffeine L	0 mg

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	22.7 kcal	23 kcal
Protein	2.3 g	2.3 g
Carbohydrates	3.4 g	3.4 g
Fat	0 g	0 g
Fiber	2.3 g	2.3 g
Sugars	2.3 g	2.3 g
Sodium	0 mg	0 mg

Product details

Brand: Season's Choice
Barcode: 4099100044225
Label serving: 6 PIECES (88 g)
Category: Frozen vegetables
Nutri-Score: A as computed by Open Food Facts
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Asparagus.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

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

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 730934. License: CC0 1.0 (U.S. public domain). Source record dated August 22, 2019. Imported November 6, 2026.
Open Food Facts, record 4099100044225. License: ODbL 1.0 (Open Food Facts). Source record dated January 31, 2026. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 100/100 (how it is calculated).

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