We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
We got 49 nutritional values in our nutrition profile for Cooked Fresh Asparagus (Unspecified If Cooking Fat Added).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for four nutrients.
These are
- Folate, food (Water-soluble Vitamins)
- Water (Water)
- Fiber, total dietary (Carbohydrates)
- Folate, total (Water-soluble Vitamins)
Also, when compared to all foods, it ranks moderately (Top 500) for 12 additional nutrients.
With the highest ranking of them being
- Folate, DFE (Water-soluble Vitamins)
- Caproic Acid (6:0) (Saturated Fats)
- Magnesium, Mg (Minerals)
- Cholesterol (Other Micronutrients)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks notably well (Top 25) for one nutrient:
- Cholesterol (Other Micronutrients)
Additionally, a comparison to foods in the same category shows that it ranks well (Top 50) for five additional nutrients.
With the highest ranking of them being
- Folate, DFE (Water-soluble Vitamins)
- Folate, food (Water-soluble Vitamins)
- Folate, total (Water-soluble Vitamins)
- Retinol (Fat-soluble Vitamins)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 4 g | 1.1 g | 699 | 2125 |
| Fiber, total dietary | 1.9 g | 538.6 mg | 75 | 236 |
| Sugars (Total incl. NLEA) | 1.3 g | 357.2 mg | 420 | 1550 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 518 mg | 146.9 mg | 430 | 2361 |
| Fatty Acids, total polyunsaturated | 418 mg | 118.5 mg | 466 | 2097 |
| Fatty Acids, total saturated | 954 mg | 270.5 mg | 270 | 1912 |
| Total Lipid (Fat) | 2.1 g | 584 mg | 276 | 1542 |
| Saturated Fats (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Butyric Acid (4:0) | 49 mg | 13.9 mg | 76 | 409 |
| Capric Acid (10:0) | 39 mg | 11.1 mg | 68 | 493 |
| Caproic Acid (6:0) | 31 mg | 8.8 mg | 58 | 327 |
| Caprylic Acid (8:0) | 18 mg | 5.1 mg | 41 | 386 |
| Lauric Acid (12:0) | 42 mg | 11.9 mg | 65 | 668 |
| Myristic Acid (14:0) | 115 mg | 32.6 mg | 122 | 1035 |
| Palmitic Acid (16:0) | 443 mg | 125.6 mg | 258 | 1838 |
| Stearic Acid (18:0) | 201 mg | 57 mg | 187 | 1490 |
| Monounsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 499 mg | 141.5 mg | 433 | 2335 |
| Palmitoleic Acid (16:1) | 15 mg | 4.3 mg | 74 | 968 |
| Paullinic Acid (20:1) | 4 mg | 1.1 mg | 54 | 470 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 357 mg | 101.2 mg | 439 | 2037 |
| Linolenic Acid (18:3) | 61 mg | 17.3 mg | 248 | 895 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 2.3 g | 663.4 mg | 285 | 1385 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 144 µg | 40.8 µg | 35 | 311 |
| Folate, food | 144 µg | 40.8 µg | 35 | 146 |
| Folate, total | 144 µg | 40.8 µg | 35 | 239 |
| Niacin | 1.1 mg | 298 µg | 200 | 1547 |
| Riboflavin | 136 µg | 38.6 µg | 148 | 675 |
| Thiamin | 157 µg | 44.5 µg | 93 | 727 |
| Vitamin B6 | 115 µg | 32.6 µg | 245 | 866 |
| Vitamin C | 7.5 mg | 2.1 mg | 367 | 548 |
| Fat-soluble Vitamins (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 1.7 mg | 481.9 µg | 119 | 473 |
| beta-Carotene | 594 µg | 168.4 µg | 458 | 666 |
| Lutein + Zeaxanthin | 747 µg | 211.8 µg | 316 | 450 |
| Lycopene | 29 µg | 8.2 µg | 64 | 760 |
| Phylloquinone | 50.2 µg | 14.2 µg | 304 | 456 |
| Retinol | 18 µg | 5.1 µg | 38 | 463 |
| Vitamin A, RAE | 67 µg | 19 µg | 384 | 643 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 23 mg | 6.5 mg | 174 | 524 |
| Copper, Cu | 160 µg | 45.4 µg | 151 | 689 |
| Iron, Fe | 880 µg | 249.5 µg | 203 | 834 |
| Magnesium, Mg | 14 mg | 4 mg | 110 | 350 |
| Phosphorus, P | 53 mg | 15 mg | 118 | 619 |
| Potassium, K | 218 mg | 61.8 mg | 344 | 680 |
| Selenium, Se | 5.9 µg | 1.7 µg | 52 | 634 |
| Sodium, Na | 239 mg | 67.8 mg | 238 | 910 |
| Zinc, Zn | 580 µg | 164.4 µg | 99 | 862 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Cholesterol | 3 mg | 850.5 µg | 24 | 378 |
| Choline | 25.7 mg | 7.3 mg | 150 | 899 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 90.4 g | 25.6 g | 152 | 207 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 38 kcal | 10.8 kcal | 184 | 651 |
Buy This Food Online!
If you're interested in buying this food we've selected what we believe to be the best match for it on Amazon.
Click on the image for more images (+ zoom), price, availability, user reviews, and more.
Organic Green Asparagus
Key Features Include
- Great for sautéing and roasting
- Flavorful
- Sweet and tender
- Grown in United States or Mexico
We Value Certified Organic Foods
We always choose certified organic products if at all possible.
Organic products might cost a bit more, but then again, your health is priceless!
We see it as an investment for the future!
Common Serving Sizes Of Cooked Fresh Asparagus (Unspecified If Cooking Fat Added)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Piece | 3.3 g | 0.1 oz |
| 1 Spear Tip (2N Long Or Less) | 3.3 g | 0.1 oz |
| 1 Small Spear (5N Long Or Less) | 12.0 g | 0.4 oz |
| 1 Medium Spear (5-1/4N To 7N Long) | 16.0 g | 0.6 oz |
| 1 Large Spear (7-1/4N To 8-1/2N Long) | 20.0 g | 0.7 oz |
| 1 Extra Large Spear (8-3/4N To 10N Long) | 23.0 g | 0.8 oz |
| 1 Cup | 185.0 g | 6.5 oz |
33 Similar Vegetables or Vegetable Products
Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.
Similar Vegetables and Vegetable Products 1 - 33
Click on a food to explore all of the nutrients it contains.
| Asparagus | No of Nutrients |
(Drained) | 66 |
(With Salt, Drained) | 64 |
(With Salt, Drained) | 69 |
(Without Salt, Drained) | 69 |
(Drained Solids) | 66 |
(Regular Pack, Solids & Liquids) | 58 |
(Solids & Liquids, No Salt Added) | 64 |
(From Canned, Made With Butter) | 49 |
(From Canned, Made With Fat, Unspecified Type Of Fat) | 49 |
(From Canned, Made With Margarine) | 46 |
(From Canned, Made With Oil) | 43 |
(From Canned, Made Without Fat) | 42 |
(From Canned, Unspecified If Cooking Fat Added) | 49 |
(Made With Butter, Unspecified Form) | 49 |
(Made With Margarine, Unspecified Form) | 46 |
(Made With Oil, Unspecified Form) | 43 |
(Made With Unspecified Fat, Unspecified Form) | 50 |
(Made Without Fat, Unspecified Form) | 42 |
(Unspecified If Cooking Fat Added, Unspecified Form) | 49 |
(Made With Butter) | 50 |
(Made With Margarine) | 46 |
(Made With Oil) | 42 |
(Made With Unspecified Fat) | 50 |
(Made Without Fat) | 37 |
(Made With Butter) | 49 |
(Made With Margarine) | 46 |
(Made With Oil) | 43 |
(Made With Unspecified Fat) | 49 |
(Made Without Fat) | 42 |
(Unspecified If Cooking Fat Added) | 50 |
| 36 | |
(Fresh) | 65 |
| 58 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
