Asparagus, frozen, cooked, boiled, drained, without 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 | 24.4 MG | 27% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.0 MG | 1% | |
| Folate, total | 135 UG | 34% | |
| Choline, total | 20.9 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 40 UG | 4% | |
| Vitamin E (alpha-tocopherol) | 1.2 MG | 8% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 80 UG | 67% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 18 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 49 MG | 4% | |
| Potassium, K | 172 MG | 4% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 3.9 UG | 7% |
Nutrition Highlights
- Very low in calories (18 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of Vitamin C, total ascorbic acid (27% DV).
- Good source of Folate, total (34% DV).
- Rich source of Vitamin K (phylloquinone) (67% of Daily Value per 100g).
About Asparagus, frozen, cooked, boiled, drained, without salt
This green vegetable is a nutrient-dense option that becomes even more accessible when frozen and cooked. With only 18 calories per 100 grams, it's an excellent choice for those looking to maintain a healthy weight without sacrificing essential nutrients. The 3 grams of protein it provides is notable for a vegetable, contributing to muscle maintenance and repair. Its carbohydrate content is low at 1.9 grams, with 1.6 grams coming from fiber, which supports digestive health and helps maintain steady blood sugar levels. The minimal fat content of 0.4 grams makes it a heart-healthy option that can be incorporated into various dietary patterns.
In the kitchen, this versatile vegetable can be used in numerous ways. After being frozen and boiled, it retains much of its nutritional value and can be added to salads, pasta dishes, or served as a simple side with a squeeze of lemon. It pairs well with proteins like fish, chicken, or tofu, making it a valuable component of balanced meals. The fiber content not only aids digestion but also promotes a feeling of fullness, which can be beneficial for weight management. Its low calorie and high nutrient profile make it an ideal choice for those following calorie-controlled diets or seeking to increase their vegetable intake without significantly impacting their daily caloric goals.
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