Asparagus, frozen, unprepared
* 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 | 31.8 MG | 35% | |
| Thiamin | 0.1 MG | 10% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 1.2 MG | 8% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 191 UG | 48% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 47 UG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 25 MG | 2% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 64 MG | 5% | |
| Potassium, K | 253 MG | 5% | |
| Sodium, Na | 8 MG | 0% | |
| Zinc, Zn | 0.6 MG | 5% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 0.2 MG | 9% | |
| Selenium, Se | 1.7 UG | 3% |
Nutrition Highlights
- Very low in calories (24 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Vitamin C, total ascorbic acid (35% DV).
- Good source of Folate, total (48% DV).
About Asparagus, frozen, unprepared
These tender green spears are a nutrient-dense vegetable known for their delicate flavor and crisp texture. They're a great source of vitamins A, C, E, and K, as well as folate and chromium—a trace mineral that enhances insulin's ability to transport glucose into cells. Asparagus also contains the antioxidant glutathione, which may support liver function and help protect against certain cancers. With just 24 calories per 100 grams and a high water content, they're an excellent low-calorie addition to meals.
The fiber content—nearly 2 grams per 100 grams—supports digestive health and helps maintain steady blood sugar levels. Because they're frozen without preparation, they retain much of their nutritional value and can be stored for months, making them a convenient option when fresh produce isn't available. They can be steamed, roasted, grilled, or sautéed directly from frozen, and work beautifully in stir-fries, frittatas, soups, and grain bowls. Their subtle, slightly sweet taste pairs well with lemon, garlic, and parmesan, making them a versatile choice for both simple sides and more elaborate dishes.
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