Skip to content
[N]extrient

Asparagus Drained (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Asparagus, cooked, boiled, drained

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (2.4g), fat (0.2g), and carbohydrates (4.1g) per 100g. At just 22 calories per 100g, Asparagus Drained (Cooked, Boiled) is one of the lowest-calorie options available. With only 14mg of sodium, Asparagus Drained (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Asparagus Drained (Cooked, Boiled) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value. Composed of 93% water by weight, Asparagus Drained (Cooked, Boiled) also contributes to daily hydration.

Calories22KCAL
Protein2.4G
Fat0.22G
Carbs4.1G
Fiber2G

Calorie Distribution

28kcal
  • Protein34%2.4 g
  • Fat7%0.22 g
  • Carbs59%4.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water92.6G
Energy22.0KCAL
Protein2.4G
Total lipid (fat)0.22G
Carbohydrate, by difference4.1G
Fiber, total dietary2.0G
Total Sugars1.3G
Cholesterol0MG
Vitamin C, total ascorbic acid7.7MG
Thiamin0.16MG
Riboflavin0.14MG
Niacin1.1MG
Vitamin B-60.08MG
Folate, total149UG
Vitamin B-120UG
Vitamin A, RAE50.0UG
Vitamin E (alpha-tocopherol)1.5MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)50.6UG
Calcium, Ca23.0MG
Iron, Fe0.91MG
Magnesium, Mg14.0MG
Phosphorus, P54.0MG
Potassium, K224MG
Sodium, Na14.0MG
Zinc, Zn0.60MG
Copper, Cu0.17MG
Manganese, Mn0.15MG
Selenium, Se6.1UG
Energy94.0kJ
Ash0.63G
Sucrose0.08G
Glucose0.42G
Fructose0.79G
Lactose0G
Maltose0G
Galactose0G
Starch0G
Fluoride, F21.9UG
Pantothenic acid0.23MG
Folic acid0UG
Folate, food149UG
Folate, DFE149UG
Choline, total26.1MG
Betaine0.90MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta604UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU1006IU
Lycopene30.0UG
Lutein + zeaxanthin771UG
Vitamin E, added0MG
Tocopherol, beta0.02MG
Tocopherol, gamma0.21MG
Tocopherol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.05G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.05G
SFA 17:00G
SFA 18:00G
SFA 20:00G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10G
MUFA 17:10G
MUFA 18:10G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.10G
PUFA 18:20.08G
PUFA 18:30.03G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.03G
Threonine0.09G
Isoleucine0.08G
Leucine0.14G
Lysine0.11G
Methionine0.03G
Cystine0.03G
Phenylalanine0.08G
Tyrosine0.06G
Valine0.13G
Arginine0.10G
Histidine0.05G
Alanine0.13G
Aspartic acid0.56G
Glutamic acid0.26G
Glycine0.10G
Proline0.08G
Serine0.12G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
spears (1/2" base) (60g)131.4g0.1g2.5g
cup (90g)202.2g0.2g3.7g

Scaled from Asparagus Drained (Cooked, Boiled)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Peas and Carrots Unprepared (Frozen)

53 kcal3.4g protein

Tomato Juice Without Salt Added (Canned)

17 kcal0.9g protein

Mushroom Maitake

2.2g protein

Borage Drained Without Salt (Cooked, Boiled)

25 kcal2.1g protein

Squash Summer Crookneck and Straightneck Drained Without Salt (Frozen, Cooked, Boiled)

25 kcal1.3g protein

Arrowhead Drained with Salt (Cooked, Boiled)

78 kcal4.5g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Asparagus Drained with Salt (Cooked, Boiled)

22 kcal2.4g protein

Asparagus No Salt Added Solids and Liquids (Canned)

15 kcal1.8g protein

Asparagus Unprepared (Frozen)

24 kcal3.23g protein

Lettuce Butterhead (includes Boston and Bibb Types) (Raw)

13 kcal1.35g protein

Asparagus Drained Solids (Canned)

19 kcal2.14g protein

Asparagus Regular Pack Solids and Liquids (Canned)

15 kcal1.8g protein

Nutritional Profile Summary

Asparagus Drained (Cooked, Boiled) has a limited micronutrient profile per 100 g among the key vitamins and minerals tracked. Its primary nutritional value comes from its macronutrient composition.

  • Calories: 22 kcal per 100 g
  • Protein: 2.4 g per 100 g
  • Total Fat: 0.2 g per 100 g
  • Carbohydrate: 4.1 g per 100 g
  • Fiber: 2 g per 100 g

Dietary Considerations

  • Asparagus Drained (Cooked, Boiled) is naturally low in sodium at 14mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Asparagus Drained (Cooked, Boiled) is a meaningful source of folate at 149mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 17% (#1,405 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories22
% Daily Value*
Total Fat 0.22G0%
Cholesterol 0MG0%
Sodium 14.0MG1%
Total Carbohydrate 4.1G1%
Dietary Fiber 2.0G7%
Total Sugars 1.3G
Protein 2.4G5%
Vitamin D 0UG0%
Calcium 23.0MG2%
Iron 0.91MG5%
Potassium 224MG5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168390.

View on USDA FoodData Central →