Asparagus: cooked, boiled, and drained is nutritious and delicious; and, it is even more nutritious when it is microwaved! See more about it below.
Asparagus
More About Asparagus:
The parts of the asparagus that we eat are the sprouts. Once the asparagus sprouts begin to branch out, the stems become very woody, and actually will grow into a plant that looks like a little tree with small flowers and red berries. Select asparagus that is firm, bright green, and still tender (not soft) at the bottom and not dried out. The thickness of the stem will vary from 1/4 – 3/4 inch in diameter at the base. The thicker ones have a tendency to get somewhat woody at the base, but the flavor is the same. It will store in the refrigerator for a few days, but we usually try to eat it no more than two days after purchase.
When ready to use, before removing the market’s rubber bands from the bunch, we cut off about 1/2 inch from the bottoms. See our asparagus recipe directory for helpful suggestions. Also see the nutritional chart below.
Previous Vegetable http://veganvenue.org/artichoke-cynara-scolymus/
Next Vegetable http://veganvenue.org/asparagus-white/
Asparagus, cooked, boiled, drained
NDB No: 11012
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
.5 cup ——- 90 g |
4 spears (1/2″ base) ——- 60 g |
|---|---|---|---|---|---|---|
Proximates |
||||||
| Water |
g
|
92.20
|
2
|
82.980
|
55.320
|
|
| Energy |
kcal
|
24
|
0
|
21.600
|
14.400
|
|
| Energy |
kj
|
100
|
0
|
90.000
|
60.000
|
|
| Protein |
g
|
2.59
|
2
|
2.331
|
1.554
|
|
| Total lipid (fat) |
g
|
0.31
|
2
|
0.279
|
0.186
|
|
| Ash |
g
|
0.66
|
2
|
0.594
|
0.396
|
|
| Carbohydrate, by difference |
g
|
4.23
|
0
|
3.807
|
2.538
|
|
| Fiber, total dietary |
g
|
1.6
|
0
|
1.440
|
0.960
|
|
Asparagus Minerals |
||||||
| Calcium, Ca |
mg
|
20
|
32
|
0.538
|
18.000
|
12.000
|
| Iron, Fe |
mg
|
0.73
|
34
|
0.052
|
0.657
|
0.438
|
| Magnesium, Mg |
mg
|
10
|
33
|
0.413
|
9.000
|
6.000
|
| Phosphorus, P |
mg
|
54
|
32
|
1.552
|
48.600
|
32.400
|
| Potassium, K |
mg
|
160
|
33
|
8.751
|
144.000
|
96.000
|
| Sodium, Na |
mg
|
11
|
33
|
9.316
|
9.900
|
6.600
|
| Zinc, Zn |
mg
|
0.42
|
33
|
0.014
|
0.378
|
0.252
|
| Copper, Cu |
mg
|
0.112
|
33
|
0.004
|
0.101
|
0.067
|
| Manganese, Mn |
mg
|
0.152
|
32
|
0.005
|
0.137
|
0.091
|
| Selenium, Se |
mcg
|
1.7
|
15
|
0.359
|
1.530
|
1.020
|
Asparagus Vitamins |
||||||
| Vitamin C, total ascorbic acid |
mg
|
10.8
|
1
|
9.720
|
6.480
|
|
| Thiamin |
mg
|
0.123
|
1
|
0.111
|
0.074
|
|
| Riboflavin |
mg
|
0.126
|
1
|
0.113
|
0.076
|
|
| Niacin |
mg
|
1.082
|
1
|
0.974
|
0.649
|
|
| Pantothenic acid |
mg
|
0.161
|
1
|
0.145
|
0.097
|
|
| Vitamin B-6 |
mg
|
0.122
|
1
|
0.110
|
0.073
|
|
| Folate, total |
mcg
|
146
|
4
|
8.000
|
131.400
|
87.600
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
0.000
|
|
| Folate, food |
mcg
|
146
|
4
|
8.000
|
131.400
|
87.600
|
| Folate, DFE |
mcg_DFE
|
146
|
0
|
131.400
|
87.600
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
0.000
|
|
| Vitamin A, IU |
IU
|
539
|
1
|
485.100
|
323.400
|
|
| Retinol |
mcg
|
0
|
0
|
0.000
|
0.000
|
|
| Vitamin A, RAE |
mcg_RAE
|
27
|
1
|
24.300
|
16.200
|
|
| Vitamin E |
mg_ATE
|
0.380
|
0
|
0.342
|
0.228
|
|
Lipids |
||||||
| Fatty acids, total saturated |
g
|
0.071
|
0
|
0.064
|
0.043
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 12:0 |
g
|
0.001
|
1
|
0.001
|
0.001
|
|
| 14:0 |
g
|
0.001
|
1
|
0.001
|
0.001
|
|
| 16:0 |
g
|
0.064
|
1
|
0.058
|
0.038
|
|
| 18:0 |
g
|
0.004
|
1
|
0.004
|
0.002
|
|
| Fatty acids, total monounsaturated |
g
|
0.010
|
0
|
0.009
|
0.006
|
|
| 16:1 undifferentiated |
g
|
0.001
|
1
|
0.001
|
0.001
|
|
| 18:1 undifferentiated |
g
|
0.009
|
1
|
0.008
|
0.005
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.136
|
0
|
0.122
|
0.082
|
|
| 18:2 undifferentiated |
g
|
0.129
|
1
|
0.116
|
0.077
|
|
| 18:3 undifferentiated |
g
|
0.007
|
1
|
0.006
|
0.004
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
0.000
|
|
| Phytosterols |
mg
|
24
|
1
|
21.600
|
14.400
|
|
Amino acids |
||||||
| Tryptophan |
g
|
0.025
|
0
|
0.022
|
0.015
|
|
| Threonine |
g
|
0.072
|
0
|
0.065
|
0.043
|
|
| Isoleucine |
g
|
0.095
|
0
|
0.086
|
0.057
|
|
| Leucine |
g
|
0.113
|
0
|
0.102
|
0.068
|
|
| Lysine |
g
|
0.123
|
0
|
0.111
|
0.074
|
|
| Methionine |
g
|
0.025
|
0
|
0.022
|
0.015
|
|
| Cystine |
g
|
0.031
|
0
|
0.028
|
0.019
|
|
| Phenylalanine |
g
|
0.061
|
0
|
0.055
|
0.037
|
|
| Tyrosine |
g
|
0.041
|
0
|
0.037
|
0.025
|
|
| Valine |
g
|
0.100
|
0
|
0.090
|
0.060
|
|
| Arginine |
g
|
0.121
|
0
|
0.109
|
0.073
|
|
| Histidine |
g
|
0.040
|
0
|
0.036
|
0.024
|
|
| Alanine |
g
|
0.122
|
0
|
0.110
|
0.073
|
|
| Aspartic acid |
g
|
0.301
|
0
|
0.271
|
0.181
|
|
| Glutamic acid |
g
|
0.425
|
0
|
0.383
|
0.255
|
|
| Glycine |
g
|
0.084
|
0
|
0.076
|
0.050
|
|
| Proline |
g
|
0.138
|
0
|
0.124
|
0.083
|
|
| Serine |
g
|
0.099
|
0
|
0.089
|
0.059
|
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)
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