Asparagus
Cooked, boiled, drained
9 spear of asparagus (Cooked, boiled, drained) contains 30 Calories. The macronutrient breakdown is 59% carbs, 7% fat, and 34% protein. This has a relatively low calorie density, with 22 Calories per 100g.
Nutrition Facts
For 9 spear of asparagus (135g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 30 | |
| Fats | 0.3g | 0.4% |
| Saturated fats | 0.1g | 0.3% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 19mg | 1% |
| Carbs | 6g | 2% |
| Net carbs | 3g | |
| Fiber | 3g | 10% |
| Sugar | 2g | |
| Protein | 3g | |
| Calcium | 31mg | 3% |
| Iron | 1mg | 15% |
| Potassium | 302mg | 6% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 815μg | |
| Caffeine | 0mg | |
| Choline | 35mg | 6% |
| Copper | 0.2mg | 25% |
| Fluoride | 30μg | |
| Folate (B9) | 201μg | 50% |
| Lycopene | 41μg | |
| Magnesium | 19mg | 5% |
| Manganese | 0.2mg | 9% |
| Niacin | 1mg | 9% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 73mg | 10% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 8μg | 15% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 18% |
| Vitamin A IU | 1358IU | |
| Vitamin A | 68μg | 8% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 8% |
| Vitamin C | 10mg | 12% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 2mg | 14% |
| Vitamin K | 68μg | 57% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.1g | 0.3% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 0.1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.1g | |
| Aspartic acid | 1g | |
| Cystine | 0g | |
| Glutamic acid | 0.3g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | – | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.2g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |
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