Calories in Asperges, cuits, bouillie, égouttés
Generic food Cooked Légumes
Asperges, cuits, bouillie, égouttés contains 22 kcal per 100 g. A typical serving of 4 lances, base 1/2" (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 légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 42 % of the Daily Value for Vitamine K, 37 % of the Daily Value for Folate (B9) and 18 % of the Daily Value for cuivre.
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 M | 14 mg | 0,6 % |
| Total carbohydrates C | 4,1 g | 1 % |
| Dietary fiber M | 2 g | 7 % |
| Total sugars ? | 1,3 g | |
| Protein M | 2,4 g | 5 % |
| Vitamine A ? | 50 µg | 6 % |
| Vitamine C M | 7,7 mg | 9 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E I | 1,5 mg | 10 % |
| Vitamine K M | 50,6 µg | 42 % |
| Thiamine (B1) M | 0,16 mg | 14 % |
| Riboflavine (B2) M | 0,14 mg | 11 % |
| Niacine (B3) M | 1,1 mg | 7 % |
| Acide pantothénique (B5) M | 0,23 mg | 5 % |
| Vitamine B6 M | 0,079 mg | 5 % |
| Folate (B9) C | 149 µg | 37 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline ? | 26,1 mg | 5 % |
| Calcium M | 23 mg | 2 % |
| Fer M | 0,91 mg | 5 % |
| Magnésium M | 14 mg | 3 % |
| Phosphore M | 54 mg | 4 % |
| Potassium M | 224 mg | 5 % |
| Zinc M | 0,6 mg | 5 % |
| Cuivre M | 0,17 mg | 18 % |
| Manganèse M | 0,15 mg | 7 % |
| Sélénium M | 6,1 µg | 11 % |
| Fluorure 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 légumes et produits végétaux (median 2 g)
- Fiber2 gbelow the median for légumes et produits végétaux (median 2,2 g)
- Sugars1,3 gbelow the median for légumes et produits végétaux (median 2,3 g)
- Fat0,22 gbelow the median for légumes et produits végétaux (median 0,3 g)
- Saturated fat0,048 gbelow the median for légumes et produits végétaux (median 0,052 g)
- Sodium14 mgbelow the median for légumes et produits végétaux (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)
| Graisses monoinsaturées C | 0 g |
|---|---|
| Graisses polyinsaturées C | 0,11 g |
Sugars and starch (7)
| Étoile M | 0 g |
|---|---|
| Sucre 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)
| Tryptophane M | 0,029 g |
|---|---|
| Thréonine M | 0,092 g |
| Isoléucine M | 0,082 g |
| Leucine M | 0,14 g |
| Lysine M | 0,11 g |
| Méthionine M | 0,034 g |
| Cystine M | 0,034 g |
| Phénylalanine 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 |
| Acide aspartique M | 0,56 g |
| Acide glutamique M | 0,26 g |
| Glycine M | 0,1 g |
| Proline M | 0,077 g |
| Sérine 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 |
| Acide linoléique (oméga-6, 18:2) M | 0,076 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| CFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| CFA 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 (10)
| Bêta-carotène M | 604 µg |
|---|---|
| Lycopène M | 30 µg |
| Lutéine + zéaxanthine M | 771 µg |
| Rétinol Z | 0 µg |
| Carotène, alpha M | 0 µg |
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
| Cryptoxanthine, bêta M | 0 µg |
| Tocophérol, bêta I | 0,02 mg |
| Tocophérol, gamma I | 0,21 mg |
| Tocophérol, delta I | 0 mg |
Other components (13)
| Eau M | 92,6 g |
|---|---|
| Alcool Z | 0 g |
| Caféine Z | 0 mg |
| Cendres M | 0,63 g |
| Théobromine Z | 0 mg |
| Énergie C | 94 kJ |
| Vitamine A, UI ? | 1 006 IU |
| Vitamine K (dihydrophylloquinone) M | 0 µg |
| Acide folique Z | 0 µg |
| Folate, nourriture M | 149 µg |
| Bétaïne M | 0,9 mg |
| Vitamine E, ajoutée Z | 0 mg |
| Vitamine B-12, ajoutée Z | 0 µg |
Other forms of Asperges
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asperges, brut Raw | 20 | 2,2 g | 3,9 g | 0,12 g |
| Asperges, congelés, cuits, bouillie, égouttés, avec sel Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Asperges, en conserve, emballage régulier, solides et liquides Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Asperges, en conserve, matières solides drainées Canned | 19 | 2,1 g | 2,5 g | 0,65 g |
| Asperges, congelés, non préparé Frozen | 24 | 3,2 g | 4,1 g | 0,23 g |
| Asperges, congelés, cuits, bouillie, égouttés, sans sel Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Asperges, cuits, bouillie, égouttés, avec sel Cooked | 22 | 2,4 g | 4,1 g | 0,22 g |
| Asperges, en conserve, pas de sel ajouté, solides et liquides Canned | 15 | 1,8 g | 2,5 g | 0,18 g |
| Asperges, vert, brut Raw | 24 | 1,4 g | 5,1 g | 0,22 g |
| Asperges, frais, cuits, pas de gras ajouté Cooked | 21 | 2,4 g | 4,2 g | 0,13 g |
| Asperges, congelés, cuits, pas de gras ajouté Cooked | 18 | 2,9 g | 1,9 g | 0,42 g |
| Asperges, en conserve, cuits, pas de gras ajouté 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 |
|---|---|---|---|---|
| Verts moutardes, cuits, bouillie, égouttés, sans sel Cooked | 26 | 2,6 g | 4,5 g | 0,47 g |
| Verts moutardes, cuits, bouillie, égouttés, avec sel Cooked | 26 | 2,6 g | 4,5 g | 0,47 g |
| Chardon, suisse, cuits, bouillie, égouttés, avec sel Cooked | 20 | 1,9 g | 4,1 g | 0,08 g |
| Chardon, suisse, cuits, bouillie, égouttés, sans sel Cooked | 20 | 1,9 g | 4,1 g | 0,08 g |
| Choux-fleur, cuits, bouillie, égouttés, avec sel Cooked | 23 | 1,8 g | 4,1 g | 0,45 g |
| Choux-fleur, frais, cuits, pas de gras ajouté Cooked | 26 | 2 g | 5,2 g | 0,29 g |
| Naveaux, congelés, cuits, bouillie, égouttés, avec sel Cooked | 21 | 1,5 g | 3,7 g | 0,24 g |
| Tours de pokeberry, (poke), cuits, bouillie, égouttés, sans sel 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 asperges?
100 g of cooked asperges has 22 kcal. 4 lances, base 1/2" (60 g): about 13 kcal. 0,5 tasse (90 g): about 20 kcal.
How much protein is in cooked asperges?
Cooked asperges contains 2,4 g of protein per 100 g (5 % of the 50 g Daily Value), or 1,4 g in 4 lances, base 1/2" (60 g). About 34 % of its calories come from protein. Compared with other légumes et produits végétaux, that is above the median (median 2 g).
How many carbs are in cooked asperges?
Cooked asperges 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 asperges?
Cooked asperges 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 asperges contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (42 % DV), Folate (B9) (37 % DV), cuivre (18 % DV), Thiamine (B1) (14 % DV) and sélénium (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked asperges?
100 g contains 14 mg of sodium, 0,6 % of the 2,300 mg Daily Value.
Does asperges have the same nutrition cooked and raw?
No. Per 100 g, asperges, cuits, bouillie, égouttés has 22 kcal, while asperges, brut 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 1 avril 2019. FoodFactly last checked it on 6 novembre 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 168390. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.