Asparagus, canned, drained solids
* 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 18.4 MG | 20% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 96 UG | 24% | |
| Choline, total | 21.4 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 41 UG | 5% | |
| Vitamin E (alpha-tocopherol) | 1.2 MG | 8% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 41.3 UG | 34% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 16 MG | 1% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 43 MG | 3% | |
| Potassium, K | 172 MG | 4% | |
| Sodium, Na | 287 MG | 12% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 11% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 1.7 UG | 3% |
Nutrition Highlights
- Very low in calories (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of Vitamin C, total ascorbic acid (20% DV).
- Good source of Folate, total (24% DV).
- Good source of Vitamin K (phylloquinone) (34% DV).
About Asparagus, canned, drained solids
Asparagus is a versatile vegetable known for its tender stalks and distinct, slightly earthy flavor. Whether enjoyed fresh or preserved, it remains a low-calorie, nutrient-rich option for those looking to maintain a balanced diet. When canned and drained, asparagus retains much of its original nutritional value, making it a convenient choice for quick meals. It is an excellent source of dietary fiber, which supports healthy digestion, and provides a modest amount of protein to contribute to daily intake. Additionally, asparagus contains essential vitamins and minerals, including vitamin K, folate, and potassium, which play important roles in bone health, cell function, and blood pressure regulation.
In the kitchen, canned asparagus can be used in a variety of dishes, offering both convenience and flavor. It is often added to salads, soups, and stir-fries, or served as a simple side dish with a drizzle of olive oil and a sprinkle of seasoning. Because it is already cooked, it requires minimal preparation—just a quick reheat or a gentle toss into your recipe. While canned asparagus may have a softer texture compared to fresh, it still delivers the same nutritional benefits and can be a practical way to enjoy this vegetable year-round, especially when fresh asparagus is out of season or unavailable.
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