Asparagus, cooked, boiled, drained, with salt
* 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 | 240 MG | 10% | |
| 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, with salt
Asparagus is a nutrient-dense vegetable known for its vibrant green color and distinct flavor. When cooked by boiling and drained, it becomes tender while retaining most of its nutritional value. This preparation method, especially when seasoned with a touch of salt, enhances its natural taste and makes it a versatile addition to many dishes. Asparagus is low in calories, with just 22 calories per 100 grams, making it an excellent choice for those looking to maintain or lose weight while still enjoying a satisfying meal.
Nutritionally, asparagus is a powerhouse, offering 2.4 grams of protein and 2 grams of dietary fiber per 100 grams. The fiber content supports digestive health and helps maintain a feeling of fullness, while the protein contributes to muscle repair and overall bodily functions. With only 0.2 grams of fat, it’s a heart-healthy option that fits well into low-fat diets. Additionally, asparagus is a good source of vitamins and minerals, including vitamin K, folate, and potassium, which are essential for bone health, cell function, and maintaining healthy blood pressure.
In the kitchen, cooked asparagus can be enjoyed in a variety of ways. It’s a popular side dish, often served with a drizzle of olive oil or a sprinkle of lemon juice for added flavor. Asparagus also works well in salads, pasta dishes, and omelets, or as a topping for grain bowls. Its mild, slightly earthy taste pairs beautifully with a range of ingredients, from creamy cheeses to tangy vinaigrettes. Whether you’re aiming for a nutrient-packed meal or simply looking to add more vegetables to your diet, asparagus is a delicious and healthful choice.
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