Asparagus, canned, no salt added, solids and liquids
* 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 | 16.5 MG | 18% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 0.9 MG | 5% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 85 UG | 21% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 39 UG | 4% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 39 UG | 33% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 15 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 9 MG | 2% | |
| Phosphorus, P | 38 MG | 3% | |
| Potassium, K | 172 MG | 4% | |
| Sodium, Na | 26 MG | 1% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 1.6 UG | 3% |
Nutrition Highlights
- Very low in calories (15 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Folate, total (21% DV).
- Good source of Vitamin K (phylloquinone) (33% DV).
About Asparagus, canned, no salt added, solids and liquids
This green vegetable is a low-calorie, nutrient-dense option that provides a good source of vitamins A, C, E, and K, along with folate and potassium. Its high antioxidant content supports immune health and may help reduce inflammation. The fiber it contains aids digestion and promotes gut health, while its natural diuretic properties can support kidney function. Being low in sodium and fat, it's an excellent choice for those managing blood pressure or heart health. However, individuals prone to kidney stones should be mindful of its moderate oxalate content.
Canned varieties offer convenience without added salt, making them a practical pantry staple. They can be enjoyed straight from the can, added to salads, blended into soups, or incorporated into omelets and stir-fries. The liquid in the can can also be used to enhance the flavor of broths or sauces. While fresh asparagus may have a slightly firmer texture, the canned version retains much of its nutritional value and can be a time-saving alternative for quick, healthy meals.
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