Vegetables • Deep Nutrition Analytics
Asparagus, cooked, boiled, drained
Asparagus, cooked, boiled, drained is a vegetables providing 22 kcal per 100g serving, primarily fueled by carbohydrates (4.1g) for accessible carbohydrate energy. It serves as a rich source of Vitamin K, offering 42% of your recommended daily allowance (50.6 µg). Offering gentle energy density (0.2 kcal/g) and 2.1g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 2.4 g
- Carbohydrates
- 4.1 g
- Fat
- 0.2 g
- Fiber
- 2 g
Produce Profile: Hydration & Micronutrients
Asparagus, cooked, boiled, drained provides natural botanical nutrition with 22 calories per 100g. Providing 2g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (22 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 1.3 g |
| Carbohydrate, by difference | 4.1 g |
| Energy | 22 kcal |
| Energy | 94 kJ |
| Total lipid (fat) | 0.2 g |
| Fiber, total dietary | 2 g |
| Protein | 2.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 50.6 µg |
| Copper | 0.2 mg |
| Selenium | 6.1 µg |
| Vitamin E | 1.5 mg |
| Vitamin C | 7.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin A, IU | 1010 IU |
| Vitamin A, RAE | 50 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin K (phylloquinone) | 50.6 µg |
| Vitamin C, total ascorbic acid | 7.7 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 6.1 µg |
| Calcium, Ca | 23 mg |
| Potassium, K | 224 mg |
| Zinc, Zn | 0.6 mg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 14 mg |
| Phosphorus, P | 54 mg |
| Sodium, Na | 14 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.2 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fluoride, F | 21.9 µg |
| Folate, DFE | 149 µg |
| Betaine | 0.9 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.6 g |
| Serine | 0.1 g |
| SFA 16:0 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Choline, total | 26.1 mg |
| Lutein + zeaxanthin | 771 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.2 mg |
| Fatty acids, total saturated | 0 g |
| Folate, food | 149 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Sucrose | 0.1 g |
| Glucose | 0.4 g |
| Water | 92.6 g |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.2 mg |
| Lycopene | 30 µg |
| Carotene, beta | 604 µg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 149 µg |
| Ash | 0.6 g |
| Fructose | 0.8 g |
Serving calculator
Common serving sizes
- spears (1/2" base)60 g
- cup90 g
Compare Asparagus, cooked, boiled, drained with Category Peers
Asparagus, cooked, boiled, drained vs Asparagus, cooked, boiled, drained, with salt
Compared to Asparagus, cooked, boiled, drained, with salt, Asparagus, cooked, boiled, drained has 0% more carbohydrates and 2% lower calories per 100g.
Asparagus, cooked, boiled, drained vs Turnip greens, frozen, unprepared
Compared to Turnip greens, frozen, unprepared, Asparagus, cooked, boiled, drained has 71% less Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Asparagus, cooked, boiled, drained?
A standard 100-gram serving of Asparagus, cooked, boiled, drained contains 22 calories (92 kJ), alongside 2.4g of protein, 4.1g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 60g (spears (1/2" base)): ~13 kcal
- 90g (cup): ~20 kcal
Is Asparagus, cooked, boiled, drained suitable for a keto or low-carb diet?
Yes. With only 2.1g of net carbs per 100g (4.1g total carbohydrates minus 2g dietary fiber), Asparagus, cooked, boiled, drained is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Asparagus, cooked, boiled, drained?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Asparagus, cooked, boiled, drained are:
- Vitamin K: 50.6 µg (42% of your daily value)
- Copper: 0.165 mg (18% of your daily value)
- Selenium: 6.1 µg (11% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168390).