Nutritional Information for Asparagus, cooked, boiled, drained, with salt
0.500 cup , 4.000 spears (1/2" base)
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 0.500 cup 90.0 grams |
Max fiber at 44 servings. |
| Protein | 2.16 g |
3.86% |
171% |
| Total lipid (fat) | 0.20 g |
0.67% |
30% |
| Carbohydrate, by difference | 3.70 g |
1.23% |
55% |
| Energy (Calories) | 19.80 kcal |
0.99% |
44% |
| Fiber, total dietary | 1.80 g |
4.74% |
211% |
| Calcium, Ca | 20.70 mg |
2.07% |
92% |
| Iron, Fe | 0.82 mg |
10.25% |
456% |
| Magnesium, Mg | 12.60 mg |
3.15% |
140% |
| Phosphorus, P | 48.60 mg |
6.94% |
309% |
| Potassium, K | 201.60 mg |
4.29% |
191% |
| Sodium, Na | 216.00 mg |
14.4% |
640% |
| Zinc, Zn | 0.54 mg |
4.91% |
218% |
| Fluoride, F | 19.71 mcg |
0.49% |
22% |
| Manganese, Mn | 0.14 mg |
6.09% |
271% |
| Selenium, Se | 5.49 mcg |
9.98% |
444% |
| Vitamin A, IU | 905.40 IU |
30.18% |
1341% |
| Vitamin E (alpha-tocopherol) | 1.35 mg |
9% |
400% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 6.93 mg |
7.7% |
342% |
| Thiamin | 0.15 mg |
12.5% |
556% |
| Riboflavin | 0.13 mg |
10% |
444% |
| Niacin | 0.98 mg |
6.13% |
272% |
| Pantothenic acid | 0.20 mg |
4% |
178% |
| Vitamin B-6 | 0.07 mg |
5.38% |
239% |
| Folate, total | 134.10 mcg |
33.53% |
1490% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 23.49 mg |
4.27% |
190% |
| Vitamin K (phylloquinone) | 45.54 mcg |
37.95% |
1687% |
| Omega 6 | 0.07 g |
0.45% |
20% |
| Omega 3 | 0.03 g |
1.35% |
60% |
| Ash | 0.57 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.07 g |
|
|
| Glucose (dextrose) | 0.38 g |
|
|
| Fructose | 0.71 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 83.37 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 84.60 kJ |
|
|
| Sugars, total | 1.17 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.15 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 45.00 mcg_RAE |
|
|
| Carotene, beta | 543.60 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 27.00 mcg |
|
|
| Lutein + zeaxanthin | 693.90 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 134.10 mcg |
|
|
| Folate, DFE | 134.10 mcg_DFE |
|
|
| Betaine | 0.81 mg |
|
|
| Tryptophan | 0.03 g |
|
|
| Threonine | 0.08 g |
|
|
| Isoleucine | 0.07 g |
|
|
| Leucine | 0.13 g |
|
|
| Lysine | 0.10 g |
|
|
| Methionine | 0.03 g |
|
|
| Cystine | 0.03 g |
|
|
| Phenylalanine | 0.07 g |
|
|
| Tyrosine | 0.05 g |
|
|
| Valine | 0.11 g |
|
|
| Arginine | 0.09 g |
|
|
| Histidine | 0.05 g |
|
|
| Alanine | 0.11 g |
|
|
| Aspartic acid | 0.50 g |
|
|
| Glutamic acid | 0.23 g |
|
|
| Glycine | 0.09 g |
|
|
| Proline | 0.07 g |
|
|
| Serine | 0.10 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.04 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.09 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 4.000 spears (1/2" base) 60.0 grams |
Max fiber at 66 servings. |
| Protein | 1.44 g |
2.57% |
171% |
| Total lipid (fat) | 0.13 g |
0.43% |
29% |
| Carbohydrate, by difference | 2.47 g |
0.82% |
55% |
| Energy (Calories) | 13.20 kcal |
0.66% |
44% |
| Fiber, total dietary | 1.20 g |
3.16% |
211% |
| Calcium, Ca | 13.80 mg |
1.38% |
92% |
| Iron, Fe | 0.55 mg |
6.88% |
458% |
| Magnesium, Mg | 8.40 mg |
2.1% |
140% |
| Phosphorus, P | 32.40 mg |
4.63% |
309% |
| Potassium, K | 134.40 mg |
2.86% |
191% |
| Sodium, Na | 144.00 mg |
9.6% |
640% |
| Zinc, Zn | 0.36 mg |
3.27% |
218% |
| Fluoride, F | 13.14 mcg |
0.33% |
22% |
| Manganese, Mn | 0.09 mg |
3.91% |
261% |
| Selenium, Se | 3.66 mcg |
6.65% |
444% |
| Vitamin A, IU | 603.60 IU |
20.12% |
1341% |
| Vitamin E (alpha-tocopherol) | 0.90 mg |
6% |
400% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 4.62 mg |
5.13% |
342% |
| Thiamin | 0.10 mg |
8.33% |
556% |
| Riboflavin | 0.08 mg |
6.15% |
410% |
| Niacin | 0.65 mg |
4.06% |
271% |
| Pantothenic acid | 0.14 mg |
2.8% |
187% |
| Vitamin B-6 | 0.05 mg |
3.85% |
256% |
| Folate, total | 89.40 mcg |
22.35% |
1490% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 15.66 mg |
2.85% |
190% |
| Vitamin K (phylloquinone) | 30.36 mcg |
25.3% |
1687% |
| Omega 6 | 0.05 g |
0.32% |
21% |
| Omega 3 | 0.02 g |
0.9% |
60% |
| Ash | 0.38 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.05 g |
|
|
| Glucose (dextrose) | 0.25 g |
|
|
| Fructose | 0.47 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 55.58 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 56.40 kJ |
|
|
| Sugars, total | 0.78 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.10 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 30.00 mcg_RAE |
|
|
| Carotene, beta | 362.40 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 18.00 mcg |
|
|
| Lutein + zeaxanthin | 462.60 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 89.40 mcg |
|
|
| Folate, DFE | 89.40 mcg_DFE |
|
|
| Betaine | 0.54 mg |
|
|
| Tryptophan | 0.02 g |
|
|
| Threonine | 0.06 g |
|
|
| Isoleucine | 0.05 g |
|
|
| Leucine | 0.08 g |
|
|
| Lysine | 0.07 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.05 g |
|
|
| Tyrosine | 0.03 g |
|
|
| Valine | 0.08 g |
|
|
| Arginine | 0.06 g |
|
|
| Histidine | 0.03 g |
|
|
| Alanine | 0.08 g |
|
|
| Aspartic acid | 0.33 g |
|
|
| Glutamic acid | 0.15 g |
|
|
| Glycine | 0.06 g |
|
|
| Proline | 0.05 g |
|
|
| Serine | 0.07 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.03 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.06 g |
|
|