How many calories are in cooked asparagus?
Cooked asparagus (1/2 cup, 90 g) has 20 calories. 100 g has 22 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 20.
Nutrition database · Vegetables
Cooked Asparagus Nutrition Facts
Cooked asparagus (1/2 cup, 90 g) has 20 calories, 2.2 g protein, 3.7 g carbohydrate and 0.2 g fat, according to USDA FoodData Central. 100 g has 22 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Cooked Asparagus Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1/2 cup (90 g)
At a glance
- Calories
- 20
- Protein
- 2.2 g · 4%
- Total carbohydrate
- 3.7 g · 1%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 1.8 g · 6%
- Total sugars
- 1.2 g · 0%
- Sodium
- 13 mg · 1%
Opens the free label generator with this amount of cooked asparagus already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 20 | 22 | |
| Total fat | 0.2 g | 0% | 0.22 g |
| Saturated fat | <0.1 g | 0% | 0.05 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0 g | 0 g | |
| Polyunsaturated fat | 0.1 g | 0.11 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 13 mg | 1% | 14 mg |
| Total carbohydrate | 3.7 g | 1% | 4.11 g |
| Dietary fiber | 1.8 g | 6% | 2 g |
| Total sugars | 1.2 g | 1.3 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 2.2 g | 2.4 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 45 mcg | 5% | 50 mcg |
| Vitamin C | 6.9 mg | 8% | 7.7 mg |
| Vitamin E | 1.4 mg | 9% | 1.5 mg |
| Vitamin K | 46 mcg | 38% | 50.6 mcg |
| Thiamin (B1) | 0.15 mg | 12% | 0.16 mg |
| Riboflavin (B2) | 0.13 mg | 10% | 0.14 mg |
| Niacin (B3) | 0.98 mg | 6% | 1.08 mg |
| Vitamin B6 | 0.07 mg | 4% | 0.08 mg |
| Folate (DFE) | 134 mcg | 34% | 149 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 23 mg | 4% | 26.1 mg |
| Minerals | |||
| Calcium | 21 mg | 2% | 23 mg |
| Iron | 0.82 mg | 5% | 0.91 mg |
| Potassium | 202 mg | 4% | 224 mg |
| Magnesium | 13 mg | 3% | 14 mg |
| Phosphorus | 49 mg | 4% | 54 mg |
| Zinc | 0.54 mg | 5% | 0.6 mg |
| Copper | 0.15 mg | 17% | 0.17 mg |
| Manganese | 0.14 mg | 6% | 0.15 mg |
| Selenium | 5.5 mcg | 10% | 6.1 mcg |
| Other | |||
| Water | 83.4 g | 92.6 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Cooked Asparagus nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1/2 cup | 90 g | 20 | 3.7 g | 2.2 g | 0.2 g | 1.8 g | 1.2 g |
| 4 spears (1/2" base) | 60 g | 13 | 2.5 g | 1.4 g | 0.1 g | 1.2 g | 0.8 g |
| 100 g | 100 g | 22 | 4.1 g | 2.4 g | 0.2 g | 2 g | 1.3 g |
How much vitamin K is in cooked asparagus?
Cooked asparagus (1/2 cup, 90 g) has 46 mcg of vitamin K, 38% of the Daily Value. 100 g has 50.6 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much folate is in cooked asparagus?
Cooked asparagus (1/2 cup, 90 g) has 134 mcg of folate, 34% of the Daily Value. 100 g has 149 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Cooked Asparagus nutrition per 100 grams
100 g of cooked asparagus has 22 calories, 2.4 g protein, 4.11 g carbohydrate, 2 g fiber, 1.3 g sugars and 0.22 g fat.
Where the calories in cooked asparagus come from
About 59% of the calories in cooked asparagus come from carbohydrate, 7% from fat and 34% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Cooked Asparagus nutrition label for Canada, the EU and the UK
The same serving of cooked asparagus, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1/2 cup (90g) / pour 1/2 cup (90g)
Calories
20
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 15 mg | 1 % |
| Carbohydrate / Glucides | 4 g | 1 % |
| Fibre / Fibres | 2 g | 6 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 2 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 21 mg | 2 % |
| Iron / Fer | 1 mg | 5 % |
| Potassium | 202 mg | 6 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 92 kJ / 22 kcal |
| Fat | 0.2 g |
| of which saturates | 0.0 g |
| Carbohydrate | 4.1 g |
| of which sugars | 1.3 g |
| Protein | 2.4 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 90g | %RI* | |
|---|---|---|---|
| Energy | 92 kJ 22 kcal |
83 kJ 20 kcal |
<1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 4.1g | 3.7g | 1.4% |
| of which sugars | 1.3g | 1.2g | 1.3% |
| Fibre | 2.0g | 1.8g | - |
| Protein | 2.4g | 2.2g | 4.3% |
| Salt | 0.04g | 0.03g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about cooked asparagus
How many calories are in cooked asparagus?
Cooked asparagus (1/2 cup, 90 g) has 20 calories. 100 g has 22 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 20.
How many calories are in 100 g of cooked asparagus?
100 g of cooked asparagus has 22 calories, 2.4 g protein, 4.11 g carbohydrate and 0.22 g fat.
How much protein is in cooked asparagus?
Cooked asparagus (1/2 cup, 90 g) has 2.2 g protein, 4% of the 50 g Daily Value. 100 g has 2.4 g.
How many calories are in cooked asparagus, raw vs cooked?
100 g of cooked asparagus has 20 calories raw and 22 calories boiled. Cooking drives out water, so the same weight holds more calories. Weigh it in the same state as the values you use.
What is a serving of cooked asparagus?
This page defaults to 1/2 cup (90 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for cooked asparagus.
Can I use cooked asparagus in a Nutrition Facts label calculation?
Yes. Open the generator with cooked asparagus added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Cooked Asparagus compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Cooked AsparagusAsparagus, cooked, boiled, drained | 22 | 2.4 g | 0.22 g | 4.11 g |
| AsparagusAsparagus, raw | 20 | 2.2 g | 0.12 g | 3.88 g |
Related foods
Often compared or used with cooked asparagus
- Cremini Mushrooms19 cal per 1 cup whole
- Arugula3 cal per 1/2 cup
- Cauliflower27 cal per 1 cup chopped (1/2" pieces)
- White Mushrooms15 cal per 1 cup, pieces or slices
- Spinach7 cal per 1 cup
More in Vegetables
Tools and guides for labeling cooked asparagus
If you make and sell a product that contains cooked asparagus, these free tools cover the next steps.
- Nutrition Facts label generatorAdd cooked asparagus and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare cooked asparagus with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168390: "Asparagus, cooked, boiled, drained". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with cooked asparagus
Add cooked asparagus and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.