Calories in Asperges, congelés, non préparé

Generic food Frozen Légumes

Asperges, congelés, non préparé contains 24 kcal per 100 g. A typical serving of 1 emballage, 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 légumes et produits végétaux 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 Vitamine C and 15 % of the Daily Value for cuivre.

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 emballage, 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 %
Vitamine A ? 47 µg5 %
Vitamine C ? 31,8 mg35 %
Vitamine D Z 0 µg0 %
Thiamine (B1) ? 0,12 mg10 %
Riboflavine (B2) ? 0,13 mg10 %
Niacine (B3) ? 1,2 mg8 %
Acide pantothénique (B5) ? 0,18 mg4 %
Vitamine B6 ? 0,11 mg7 %
Folate (B9) C 191 µg48 %
Vitamine B12 Z 0 µg0 %
Calcium ? 25 mg2 %
Fer ? 0,73 mg4 %
Magnésium ? 14 mg3 %
Phosphore ? 64 mg5 %
Potassium ? 253 mg5 %
Zinc ? 0,59 mg5 %
Cuivre ? 0,14 mg15 %
Manganèse ? 0,2 mg9 %
Sélénium 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 %Vitamine C35 %Cuivre15 %Thiamine (B1)10 %Riboflavine (B2)10 %Manganèse9 %Niacine (B3)8 %Vitamine B67 %Potassium5 %Zinc5 %

Nutritional insights

  • Protein3,2 gin the top quarter of légumes et produits végétaux (median 2 g)
  • Fiber1,9 gbelow the median for légumes et produits végétaux (median 2,2 g)
  • Fat0,23 gbelow the median for légumes et produits végétaux (median 0,3 g)
  • Sodium8 mgin the lowest quarter of légumes et produits végétaux (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)
Graisses monoinsaturées ?0,007 g
Graisses polyinsaturées ?0,1 g
Amino acids (18)
Tryptophane ?0,031 g
Thréonine ?0,09 g
Isoléucine ?0,12 g
Leucine ?0,14 g
Lysine ?0,15 g
Méthionine ?0,031 g
Cystine ?0,038 g
Phénylalanine ?0,076 g
Tyrosine ?0,051 g
Valine ?0,12 g
Arginine ?0,15 g
Histidine ?0,05 g
Alanine ?0,15 g
Acide aspartique ?0,37 g
Acide glutamique ?0,53 g
Glycine ?0,11 g
Proline ?0,17 g
Sérine ?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
Acide linoléique (oméga-6, 18:2) ?0,096 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
CFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0,001 g
SFA 14:0 ?0,001 g
CFA 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)
Rétinol Z0 µg
Vitamine D (D2 + D3), Unités internationales Z0 IU
Other components (7)
Eau ?91,8 g
Alcool Z0 g
Cendres ?0,62 g
Énergie ?100 kJ
Vitamine A, UI ?948 IU
Acide folique Z0 µg
Folate, nourriture ?191 µg

Other forms of Asperges

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

FoodCaloriesProteinCarbsFat
Asperges, brut Raw 20 2,2 g 3,9 g 0,12 g
Asperges, cuits, bouillie, égouttés Cooked 22 2,4 g 4,1 g 0,22 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, 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

FoodCaloriesProteinCarbsFat
Kale, congelés, non préparé Frozen 28 2,7 g 4,9 g 0,46 g
Verts navets et navets, congelés, non préparé Frozen 21 2,5 g 3,4 g 0,19 g
Verts navets, congelés, non préparé Frozen 22 2,5 g 3,7 g 0,31 g
Épinards, congelés, hachés ou en feuilles, non préparé Frozen 29 3,6 g 4,2 g 0,57 g
Poivrons, doux, vert, congelés, hachés, non préparé Frozen 20 1,1 g 4,5 g 0,21 g
Naveaux, congelés, non préparé Frozen 16 1 g 2,9 g 0,16 g
Brocoli, congelés, hachés, non préparé Frozen 26 2,8 g 4,8 g 0,29 g
Brocoli, congelés, lances, non préparé 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 asperges?

100 g of frozen asperges has 24 kcal. 1 emballage, 10 oz (284 g): about 68 kcal. 4 lances (58 g): about 14 kcal.

How much protein is in frozen asperges?

Frozen asperges contains 3,2 g of protein per 100 g (6 % of the 50 g Daily Value), or 9,2 g in 1 emballage, 10 oz (284 g). About 41 % of its calories come from protein. Compared with other légumes et produits végétaux, that is among the highest quarter (median 2 g).

How many carbs are in frozen asperges?

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

How much fat is in frozen asperges?

Frozen asperges 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 asperges contain?

Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (48 % DV), Vitamine C (35 % DV), cuivre (15 % DV), Thiamine (B1) (10 % DV) and Riboflavine (B2) (10 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in frozen asperges?

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

Does asperges have the same nutrition frozen and raw?

No. Per 100 g, asperges, congelés, non préparé has 24 kcal, while asperges, brut 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 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 169208. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 2026.

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

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