Asparagus, Cooked, Boiled, Drained

Serving Size 100 grams

Nutritional Value and Analysis

Asparagus, Cooked, Boiled, Drained with a serving size of 100 grams has a total of 22 calories with 0.22 grams of fat. The serving size is equivalent to 100 grams of food and contains 1.98 calories from fat. This item is classified as vegetables and vegetable products foods.

This food is a good source of folate, vitamin k, folate, folate and dfe . Asparagus, Cooked, Boiled, Drained is a low fat food because it contains less than 3 grams of fat per serving.

Folate 37% of DV

A serving of 100 grams of asparagus, cooked, boiled, drained has 37% of the recommended daily needs of folate.

Vitamin K 42% of DV

A serving of 100 grams of asparagus, cooked, boiled, drained has 42% of the recommended daily needs of vitamin k.

Folate 37% of DV

A serving of 100 grams of asparagus, cooked, boiled, drained has 37% of the recommended daily needs of folate.

Folate, DFE 37% of DV

A serving of 100 grams of asparagus, cooked, boiled, drained has 37% of the recommended daily needs of folate, dfe.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 22 Calories from Fat 2
% Daily Value*
Total Fat 0.2g 0%
Saturated Fat 0.1g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 14mg 1%
Total Carbohydrate 4.1g 1%
Dietary Fiber 2g 8%
Sugars 1g
Protein 2g
Vitamin A 20% Vitamin C 13%
Calcium 2% Iron 5%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A1006 IU20%
Vitamin A, RAE50 µg6%
Alpha Carotene0 µg-
Beta Carotene604 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin771 µg-
Lycopene30 µg-
Vitamin B-120 µg0%
Vitamin B-60.08 mg5%
Vitamin C7.7 mg13%
Vitamin D0 IU0%
Vitamin E1.5 mg10%
→ Beta Tocopherol0.02 mg-
→ Delta Tocopherol0 mg-
→ Gamma Tocopherol0.21 mg-
Vitamin K50.6 µg42%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate4.11 g1%
Sugars1.3 g5%
→ Sucrose0.08 g-
→ Glucose0.42 g-
→ Fructose0.79 g-
→ Lactose0 g-
→ Maltose0 g-
→ Galactose0 g-
→ Starch0 g-
Fiber2 g8%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat0.22 g0%
Saturated Fats0.05 g0%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0 g-
→ Palmitic Acid0.05 g-
→ Stearic Acid0 g-
→ Arachidic Acid0 g-
→ Behenic Acid0 g-
→ Lignoceric Acid0 g-
Monounsaturated Fats0 g-
→ Myristoleic Acid0 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0 g-
→ Heptadecenoic Acid0 g-
→ Oleic Acid 0 g-
→ Gadoleic Acid0 g-
→ Erucic Acid0 g-
Polyunsaturated Fats0.11 g-
→ Linolenic Acid (18:2)0.08 g-
→ Linolenic Acid (18:3)0.03 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0 g-
→ Eicosadienoic Acid (20:3)0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein2.4 g5%
→ Alanine0.13 g-
→ Arginine0.1 g-
→ Aspartic acid0.56 g-
→ Cystine0.03 g-
→ Glutamic acid0.26 g-
→ Glycine0.1 g-
→ Histidine0.05 g5%
→ Isoleucine0.08 g6%
→ Leucine0.14 g5%
→ Lysine0.11 g4%
→ Methionine0.03 g2%
→ Phenylalanine0.08 g4%
→ Proline0.08 g-
→ Serine0.12 g-
→ Threonine0.09 g7%
→ Tryptophan0.03 g9%
→ Tyrosine0.06 g3%
→ Valine0.13 g8%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium23 mg2%
Copper0.17 mg19%
Iron0.91 mg5%
Magnesium14 mg3%
Manganese0.15 mg7%
Phosphorus54 mg4%
Potassium224 mg5%
Selenium6.1 µg11%
Sodium14 mg1%
Zinc0.6 mg5%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash0.63 g-
Caffeine0 mg-
Theobromine0 mg-
Water92.63 g-

Calories Burn off Time

How long would it take to burn off Asparagus, Cooked, Boiled, Drained with 22calories? A brisk walk for 5 minutes, jogging for 2 minutes, or hiking for 4 minutes will help your burn off the calories in asparagus, cooked, boiled, drained.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less5 minutes
Dancing4 minutes
Golfing4 minutes
Hiking4 minutes
Light Gardening4 minutes
Stretching7 minutes
Walking - 3.5 mph5 minutes
Weight Training - light workout6 minutes
Aerobics3 minutes
Basketball3 minutes
Bicycling - 10 mph or more2 minutes
Running - 5 mph2 minutes
Swimming3 minutes
Walking - 4.5 mph3 minutes
Weight Training - vigorous workout3 minutes
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Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium