Food Nutrient Profile - Cooked Frozen Asparagus

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Nutrients in 100 grams of Cooked Frozen Asparagus

Boiled and Drained Frozen Asparagus.

Macros Ratio

Protein Fat Carbs
51%
16%
33%
100 g ▼

Macro Nutrients

Cooked Frozen Asparagus
Energy18 kcal
0.62%
Boiled and Drained Frozen Asparagus provide 18kcal of Energy per 100 grams, meeting 0.62% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.42 g
0.43%
Boiled and Drained Frozen Asparagus provide 0.42g of Fat per 100 grams, meeting 0.43% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.096 g
0.3%
Boiled and Drained Frozen Asparagus provide 0.096g of Saturated Fat per 100 grams, meeting 0.3% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.01 g
0.63%
Boiled and Drained Frozen Asparagus provide 0.01g of Omega 3 per 100 grams, meeting 0.63% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.18 g
1.03%
Boiled and Drained Frozen Asparagus provide 0.18g of Omega 6 per 100 grams, meeting 1.03% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen Asparagus provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate1.92 g
1.48%
Boiled and Drained Frozen Asparagus provide 1.92g of Carbohydrate per 100 grams, meeting 1.48% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.32 g
0.44%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Asparagus provide 0.32g of Sugars per 100 grams, meeting 0.44% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber1.6 g
4.2%
Boiled and Drained Frozen Asparagus provide 1.6g of Fiber per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.95 g
5.27%
Boiled and Drained Frozen Asparagus provide 2.95g of Protein per 100 grams, meeting 5.27% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Cooked Frozen Asparagus
Vitamin A40 μg
4.44%
RAE, retinol activity equivalents
Boiled and Drained Frozen Asparagus provide 40μg of Vitamin A per 100 grams, meeting 4.44% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.065 mg
5.4%
Thiamine
Boiled and Drained Frozen Asparagus provide 0.065mg of Vitamin B1 per 100 grams, meeting 5.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.1 mg
7.92%
Riboflavin
Boiled and Drained Frozen Asparagus provide 0.1mg of Vitamin B2 per 100 grams, meeting 7.92% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.04 mg
6.5%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Asparagus provide 1.04mg of Vitamin B3 per 100 grams, meeting 6.5% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.16 mg
3.16%
Pantothenic acid
Boiled and Drained Frozen Asparagus provide 0.16mg of Vitamin B5 per 100 grams, meeting 3.16% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.02 mg
1.54%
Pyridoxine
Boiled and Drained Frozen Asparagus provide 0.02mg of Vitamin B6 per 100 grams, meeting 1.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9135 μg
33.8%
Folates and Folic Acid
Boiled and Drained Frozen Asparagus provide 135μg of Vitamin B9 per 100 grams, meeting 33.8% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen Asparagus provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C24.4 mg
27%
Ascorbic acid
Boiled and Drained Frozen Asparagus provide 24.4mg of Vitamin C per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen Asparagus provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.2 mg
8%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Asparagus provide 1.2mg of Vitamin E per 100 grams, meeting 8% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K80 μg
66.7%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Asparagus provide 80μg of Vitamin K per 100 grams, meeting 66.7% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Cooked Frozen Asparagus
Calcium18 mg
1.8%
Boiled and Drained Frozen Asparagus provide 18mg of Calcium per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.11 mg
11.7%
Boiled and Drained Frozen Asparagus provide 0.11mg of Copper per 100 grams, meeting 11.7% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.56 mg
7%
Boiled and Drained Frozen Asparagus provide 0.56mg of Iron per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium10 mg
2.4%
Boiled and Drained Frozen Asparagus provide 10mg of Magnesium per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.14 mg
6.1%
Boiled and Drained Frozen Asparagus provide 0.14mg of Manganese per 100 grams, meeting 6.1% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus49 mg
7%
Boiled and Drained Frozen Asparagus provide 49mg of Phosphorus per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium172 mg
5.06%
Boiled and Drained Frozen Asparagus provide 172mg of Potassium per 100 grams, meeting 5.06% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium3.9 μg
7.1%
Boiled and Drained Frozen Asparagus provide 3.9μg of Selenium per 100 grams, meeting 7.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium3 mg
0.2%
Boiled and Drained Frozen Asparagus provide 3mg of Sodium per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.41 mg
3.73%
Boiled and Drained Frozen Asparagus provide 0.41mg of Zinc per 100 grams, meeting 3.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water94 g
2.54%
Boiled and Drained Frozen Asparagus provide 94g of Water per 100 grams, meeting 2.54% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Cooked Frozen Asparagus | 100g

Discover the nutritional value of cooked frozen asparagus with macro and micronutrient breakdown. Learn about the nutrients in 100g of boiled and drained frozen asparagus.

When you enjoy 100 grams of cooked frozen asparagus, you're treating your body to a wealth of essential vitamins. This serving size is an excellent source of Vitamin B9 (Folate), Vitamin C, and Vitamin K. These vitamins play crucial roles in supporting your immune system, blood clotting, and cell growth.

Additionally, cooked frozen asparagus provides a good amount of Vitamin B2 (Riboflavin) and Vitamin E, which are important for energy production and protecting your cells from oxidative damage, respectively.

But that's not all! This nutritious vegetable also contains some Vitamin A, Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic Acid), contributing to your overall health by supporting vision, metabolism, and hormone production.

While there are only trace amounts of Vitamin B6 in 100 grams of cooked frozen asparagus, it's important to note that it contains no Vitamin B12 or Vitamin D.

Cooked frozen asparagus is also a treasure trove of essential minerals. In 100 grams, you'll find a good amount of Copper, Iron, Phosphorus, and Selenium. These minerals are vital for various bodily functions, including red blood cell formation, bone health, and antioxidant defense.

Moreover, this serving size includes some Manganese, Potassium, and Zinc, which are important for bone development, muscle function, and immune support.

While there are trace amounts of Calcium and Magnesium, it's worth noting that 100 grams of cooked frozen asparagus contains no Sodium, making it a heart-healthy choice.

When it comes to macronutrients, 100 grams of cooked frozen asparagus offers some Fiber and Protein, which are essential for digestive health and muscle maintenance.

Although it contains trace amounts of Omega-6 fatty acids and Carbohydrates, you'll be pleased to know that it has no Fat, Saturated Fat, Omega-3 fatty acids, or Sugars. This makes cooked frozen asparagus a low-calorie, nutrient-dense option for those looking to maintain a balanced diet.

In summary, incorporating cooked frozen asparagus into your meals can provide a variety of vitamins, minerals, and macronutrients that support overall health and well-being. Enjoy this versatile vegetable as part of a whole-food, plant-based diet for optimal nutrition!

Frequently Asked Questions about Cooked Frozen Asparagus

What are the health benefits of Cooked Frozen Asparagus?

Cooked frozen asparagus is a nutritious vegetable that is rich in vitamins, minerals, and antioxidants. It is a good source of fiber, folate, vitamin K, and vitamin A. Asparagus also contains antioxidants that may help reduce inflammation and support overall health. Additionally, asparagus is low in calories and can be a great addition to a balanced vegan diet.

Are there any potential risks or side effects of consuming Cooked Frozen Asparagus?

Cooked frozen asparagus is a nutritious option, but it may lose some of its texture and flavor compared to fresh asparagus. Additionally, the cooking process and freezing may lead to a slight loss of certain water-soluble vitamins like vitamin C and B vitamins. To minimize nutrient loss, consider steaming or microwaving the frozen asparagus instead of boiling it. Overall, consuming cooked frozen asparagus is still a healthy choice and can be a convenient option when fresh asparagus is not available.

Can I lose weight by eating more Cooked Frozen Asparagus?

Cooked frozen asparagus can be a healthy addition to a weight loss diet as it is low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and varied diet, as well as incorporating regular physical activity.

Can I gain more muscles by eating more Cooked Frozen Asparagus if I train consistently?

Cooked frozen asparagus can be a good source of nutrients like vitamins, minerals, and fiber, but for muscle gain, it's important to focus on a balanced diet that includes a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, ensuring you are consuming enough calories and protein to support muscle growth, along with a consistent training routine, will be key factors in building muscle mass.

Can I eat Cooked Frozen Asparagus if I have diabetes?

Yes, cooked frozen asparagus can be a good choice for individuals with diabetes. Asparagus is low in calories and carbohydrates, making it a great option for managing blood sugar levels. It is also a good source of fiber, which can help regulate blood sugar levels. Just be mindful of any added sauces or seasonings that may contain added sugars or salt.

Can I consume Cooked Frozen Asparagus if I am on a Keto diet?

Yes, you can consume cooked frozen asparagus on a Keto diet. Asparagus is low in carbs and high in fiber, making it a great vegetable choice for a Keto diet. Just be mindful of any added sauces or seasonings that may contain hidden sugars or carbs.

Can I eat Cooked Frozen Asparagus if I am on a low fat diet?

Yes, you can eat cooked frozen asparagus on a low-fat diet. Asparagus is a nutritious vegetable that is low in fat and calories, making it a great choice for a low-fat diet. Just be mindful of how you cook it - steaming or roasting with minimal oil is a healthy option.

What is the environmental impact of producing Cooked Frozen Asparagus?

The environmental impact of producing cooked frozen asparagus can vary depending on factors such as farming practices, transportation, and packaging. Generally, frozen vegetables have a lower environmental impact compared to fresh produce due to reduced food waste and longer shelf life. However, it's important to consider the energy and resources used in processing and freezing the asparagus. Opting for locally sourced, organic asparagus and choosing brands with sustainable packaging can help minimize the environmental footprint of cooked frozen asparagus.




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