Asparagus, cooked, boiled, drained
* 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 | 7.7 MG | 9% | |
| Thiamin | 0.2 MG | 14% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 149 UG | 37% | |
| Choline, total | 26.1 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 50 UG | 6% | |
| Vitamin E (alpha-tocopherol) | 1.5 MG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 50.6 UG | 42% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 23 MG | 2% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 54 MG | 4% | |
| Potassium, K | 224 MG | 5% | |
| Sodium, Na | 14 MG | 1% | |
| Zinc, Zn | 0.6 MG | 5% | |
| Copper, Cu | 0.2 MG | 18% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 6.1 UG | 11% |
Nutrition Highlights
- Very low in calories (22 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Folate, total (37% DV).
- Good source of Vitamin K (phylloquinone) (42% DV).
About Asparagus, cooked, boiled, drained
This vibrant green vegetable, often enjoyed during springtime, is a nutritional powerhouse, especially when prepared by boiling and draining. A single serving provides a wealth of vitamins and minerals, including significant amounts of vitamin K, folate, and vitamins A, C, and E. These micronutrients are crucial for numerous bodily functions, from blood clotting and bone health to immune function and antioxidant protection against cellular damage. The high fiber content contributes to digestive regularity and can support healthy cholesterol levels. Calorie-conscious individuals will appreciate its low caloric density, allowing for generous portions without a significant impact on daily intake.
Asparagus offers versatility in the kitchen. Its delicate flavor and tender texture make it a delightful side dish on its own, often simply seasoned with salt, pepper, and a drizzle of olive oil. It complements a wide range of proteins, from grilled fish and chicken to tofu and tempeh. Asparagus can also be incorporated into various culinary creations; chop it into salads, add it to omelets and frittatas, blend it into creamy soups, or use it as a pizza topping. When selecting asparagus, look for firm stalks with tightly closed tips.
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