Welcome to the nutritional density value in 13 different types of asparagus, ranging from 40 to 13 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of asparagus is Asparagus, raw. The nutritional density score (out of 100) or nutritional value of Asparagus, raw is 31.

Nutritional Density Values

The list at thee bottom of the page gives the total nutritional score in the 13 items from the general description 'asparagus' each of which show the nutritional amounts as well as Calories, Protein, Fat, Carbohydrate, Fiber and Sugar. The top 13 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

asparagus nutritional value per 100g

The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of nutritional value from the 3 frozen items is in Asparagus, frozen, cooked, boiled, drained, without salt where the nutritional value content is 40 /100 per 100g. The number of food items classified as canned is 6 items. The highest amount of nutritional value from the 6 canned items is in Asparagus, canned, no salt added, solids and liquids where the score is 36 (per 100kCal).The total food items which are raw is 1 item. The highest amount of nutritional value from the 1 raw items is in Asparagus, raw where the nutritional content score is 31. The number of food items which are cooked are 4 items. The highest amount of nutritional value from the 4 cooked items is in Asparagus, frozen, cooked, boiled, drained, without salt where the score is 40. Comparing raw and cooked asparagus shows that cooking can change the levels of nutritional value by 9.

For a serving per 100g, in a diet, the amount of Calories is 20 kcal (1% RDA), the amount of Protein is 2.2 g (4% RDA), the amount of Fat is 0.12 g, the amount of Carbohydrate is 3.88 g (3% RDA), the amount of Fiber is 2.1 g (8% RDA) and the amount of Sugar is 1.88 g (2% RDA). The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

nutritional value and nutrition facts in asparagus per 100g

For the food Asparagus, raw the typical serving size is 1 cup (or 134 g). In terms of the gram weight and total content for this serving the Calories content is 26.8 kcal, the Protein content is 2.95 g, the Fat content is 0.16 g, the Carbohydrate content is 5.2 g, the Fiber content is 2.81 g and the Sugar content is 2.52 g. nutritional value and nutritional content in asparagus

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 7.2 (kcal).The number of calories from Fat is 1.3 (kcal).The total calories from carbohydrate is 18.6 (kcal).nutritional value, calories and nutritional content in asparagus

This list of 13 types of asparagus, is brought to you by www.dietandfitnesstoday.com and ranges from Asparagus, frozen, cooked, boiled, drained, without salt through to CAMPBELL'S Red and White, Cream of Asparagus Soup, condensed where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of asparagus.

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Average Content for asparagus

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of asparagus, based on the list below of 13 different items under the general description of asparagus, is 27.69 /100 of nutritional value. The averages for the different nutrients are as follows; the average amount of Calories is 33.15 kcal, the average amount of Protein is 2.21 g, the average amount of Fat is 1.27 g, the average amount of Carbohydrate is 4.17 g, the average amount of Fiber is 1.39 g and the average amount of Sugar is 0.73 g.

Median Amount

The median nutritional nutritional value value is found in Asparagus, cooked, boiled, drained which in 100 Calories contains 31 /100 of nutritional value. For this serving the amount of Calories is 22 kcal, the amount of Protein is 2.4 g, the amount of Fat is 0.22 g, the amount of Carbohydrate is 4.11 g, the amount of Fiber is 2 g and the amount of Sugar is 1.3 g.

Highest Nutritional Density Content

Using the list below for the 13 different asparagus nutrition entries in our database, the highest amount of nutritional value is found in Asparagus, frozen, cooked, boiled, drained, without salt which has a nutritional value of 40. For a 100g serving the Calories content is 18 kcal, the Protein content is 2.95 g, the Fat content is 0.42 g, the Carbohydrate content is 1.92 g, the Fiber content is 1.6 g, the Sugar content is 0.32 g.

The lowest nutritional value is in CAMPBELL'S Red and White, Cream of Asparagus Soup, condensed which has a value of 13 /100 of nutritional value. For a 100g serving the amount of Calories is 89 kcal, the amount of Protein is 1.61 g, the amount of Fat is 5.65 g, the amount of Carbohydrate is 7.26 g, the amount of Fiber is 2.4 g, the amount of Sugar is 1.61 g.

The difference between the highest and lowest values gives a nutritional value range of 27. The range for the other nutrients are as follows; 71 kcal for Calories, 1.34 g for Protein, 5.23 g for Fat, 5.34 g for Carbohydrate, 0.8 g for Fiber, 1.29 g for Sugar.

Nutritional Scores per Typical Serving

For a typical serving of 1 package (10 oz) (or 284 g) for Asparagus, frozen, unprepared the Calories content is 68.16 kcal, the Protein content is 9.17 g, the Fat content is 0.65 g, the Carbohydrate content is 11.64 g, the Fiber content is 5.4 g and the Sugar content is 2.57 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.


List of Nutritional Values for Asparagus

1. Asparagus, frozen, cooked, boiled, drained, without salt - nutritional score 40 / 100
  
Fiber
(%RDA)
Sugar
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  For a 100g serving :
1.6 g (6%)0.32 g (0%)18 kcal (1%)1.92 g (1%)0.42 g (1%)2.95 g (5%)
  Typical Serving size of 1 cup (or 180g):
   2.88 g (12%) 0.58 g (1%) 32.4 kcal (2%) 3.46 g (3%) 0.76 g (1%) 5.31 g (9%)
  Other serving sizes 1 package (10 oz) yields (or 293g):
   4.69 g (19%) 0.94 g (1%) 52.74 kcal (3%) 5.63 g (4%) 1.23 g (2%) 8.64 g (15%)
  Other serving sizes 4 spears (or 60g):
   0.96 g (4%) 0.19 g (0%) 10.8 kcal (1%) 1.15 g (1%) 0.25 g (0%) 1.77 g (3%)
2. Asparagus, frozen, cooked, boiled, drained, with salt - nutritional score 38 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
1.6 g (6%)0.32 g (0%)18 kcal (1%)1.92 g (1%)0.42 g (1%)2.95 g (5%)
  Typical Serving size of 1 cup (or 180g):
   2.88 g (12%) 0.58 g (1%) 32.4 kcal (2%) 3.46 g (3%) 0.76 g (1%) 5.31 g (9%)
  Other serving sizes 1 package (10 oz) yields (or 293g):
   4.69 g (19%) 0.94 g (1%) 52.74 kcal (3%) 5.63 g (4%) 1.23 g (2%) 8.64 g (15%)
  Other serving sizes 4 spears (or 60g):
   0.96 g (4%) 0.19 g (0%) 10.8 kcal (1%) 1.15 g (1%) 0.25 g (0%) 1.77 g (3%)
3. Asparagus, canned, no salt added, solids and liquids - nutritional score 36 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
1 g (4%)1 g (1%)15 kcal (1%)2.48 g (2%)0.18 g (0%)1.8 g (3%)
  Typical Serving size of .5 cup (or 122g):
   1.22 g (5%) 1.22 g (1%) 18.3 kcal (1%) 3.03 g (2%) 0.22 g (0%) 2.2 g (4%)
  Other serving sizes 1 can (300 x 407) (or 411g):
   4.11 g (16%) 4.11 g (5%) 61.65 kcal (3%) 10.19 g (8%) 0.74 g (1%) 7.4 g (13%)
4. Asparagus, canned, drained solids - nutritional score 35 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
1.6 g (6%)1.06 g (1%)19 kcal (1%)2.46 g (2%)0.65 g (1%)2.14 g (4%)
  Typical Serving size of 1 cup (or 242g):
   3.87 g (15%) 2.57 g (3%) 45.98 kcal (2%) 5.95 g (5%) 1.57 g (2%) 5.18 g (9%)
  Other serving sizes 1 spear (about 5 long) (or 18g):
   0.29 g (1%) 0.19 g (0%) 3.42 kcal (0%) 0.44 g (0%) 0.12 g (0%) 0.39 g (1%)
  Other serving sizes 1 can (300 x 407) (or 248g):
   3.97 g (16%) 2.63 g (3%) 47.12 kcal (2%) 6.1 g (5%) 1.61 g (2%) 5.31 g (9%)
5. Asparagus, frozen, unprepared - nutritional score 33 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
1.9 g (8%)24 kcal (1%)4.1 g (3%)0.23 g (0%)3.23 g (6%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   5.4 g (22%) 68.16 kcal (3%) 11.64 g (9%) 0.65 g (1%) 9.17 g (16%)
  Other serving sizes 4 spears (or 58g):
   1.1 g (4%) 13.92 kcal (1%) 2.38 g (2%) 0.13 g (0%) 1.87 g (3%)
6. Asparagus, raw - nutritional score 31 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.1 g (8%)1.88 g (2%)20 kcal (1%)3.88 g (3%)0.12 g (0%)2.2 g (4%)
  Typical Serving size of 1 cup (or 134g):
   2.81 g (11%) 2.52 g (3%) 26.8 kcal (1%) 5.2 g (4%) 0.16 g (0%) 2.95 g (5%)
  Other serving sizes 1 spear and small (5 long or less) (or 12g):
   0.25 g (1%) 0.23 g (0%) 2.4 kcal (0%) 0.47 g (0%) 0.01 g (0%) 0.26 g (0%)
  Other serving sizes 1 spear and medium (5-1/4 to 7 long) (or 16g):
   0.34 g (1%) 0.3 g (0%) 3.2 kcal (0%) 0.62 g (0%) 0.02 g (0%) 0.35 g (1%)
  Other serving sizes 1 spear and large (7-1/4 to 8-1/2) (or 20g):
   0.42 g (2%) 0.38 g (0%) 4 kcal (0%) 0.78 g (1%) 0.02 g (0%) 0.44 g (1%)
  Other serving sizes 1 spear and extra large (8-3/4 to 10 long) (or 24g):
   0.5 g (2%) 0.45 g (1%) 4.8 kcal (0%) 0.93 g (1%) 0.03 g (0%) 0.53 g (1%)
  Other serving sizes 1 spear tip (2 long or less) (or 3.5g):
   0.07 g (0%) 0.07 g (0%) 0.7 kcal (0%) 0.14 g (0%) 0 g (0%) 0.08 g (0%)
7. Asparagus, cooked, boiled, drained - nutritional score 31 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2 g (8%)1.3 g (1%)22 kcal (1%)4.11 g (3%)0.22 g (0%)2.4 g (4%)
  Typical Serving size of .5 cup (or 90g):
   1.8 g (7%) 1.17 g (1%) 19.8 kcal (1%) 3.7 g (3%) 0.2 g (0%) 2.16 g (4%)
  Other serving sizes 4 spears (1/2 base) (or 60g):
   1.2 g (5%) 0.78 g (1%) 13.2 kcal (1%) 2.47 g (2%) 0.13 g (0%) 1.44 g (3%)
8. Asparagus, cooked, boiled, drained, with salt - nutritional score 30 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2 g (8%)1.3 g (1%)22 kcal (1%)4.11 g (3%)0.22 g (0%)2.4 g (4%)
  Typical Serving size of .5 cup (or 90g):
   1.8 g (7%) 1.17 g (1%) 19.8 kcal (1%) 3.7 g (3%) 0.2 g (0%) 2.16 g (4%)
  Other serving sizes 4 spears (1/2 base) (or 60g):
   1.2 g (5%) 0.78 g (1%) 13.2 kcal (1%) 2.47 g (2%) 0.13 g (0%) 1.44 g (3%)
9. Asparagus, canned, regular pack, solids and liquids - nutritional score 29 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
1 g (4%)15 kcal (1%)2.47 g (2%)0.18 g (0%)1.8 g (3%)
  Typical Serving size of .5 cup (or 122g):
   1.22 g (5%) 18.3 kcal (1%) 3.01 g (2%) 0.22 g (0%) 2.2 g (4%)
  Other serving sizes 1 can (300 x 407) (or 411g):
   4.11 g (16%) 61.65 kcal (3%) 10.15 g (8%) 0.74 g (1%) 7.4 g (13%)
10. Soup, cream of asparagus, canned, condensed - nutritional score 15 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
0.4 g (2%)0.72 g (1%)69 kcal (3%)8.52 g (7%)3.26 g (5%)1.82 g (3%)
  Typical Serving size of .5 cup (4 fl oz) (or 126g):
   0.5 g (2%) 0.91 g (1%) 86.94 kcal (4%) 10.74 g (8%) 4.11 g (6%) 2.29 g (4%)
  Other serving sizes 1 can (10.75 oz) (or 305g):
   1.22 g (5%) 2.2 g (2%) 210.45 kcal (11%) 25.99 g (20%) 9.94 g (15%) 5.55 g (10%)
11. Soup, cream of asparagus, canned, prepared with equal volume milk - nutritional score 15 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
0.3 g (1%)65 kcal (3%)6.61 g (5%)3.3 g (5%)2.55 g (5%)
  Typical Serving size of 1 cup (8 fl oz) (or 248g):
   0.74 g (3%) 161.2 kcal (8%) 16.39 g (13%) 8.18 g (13%) 6.32 g (11%)
  Other serving sizes 1 can (10.75 oz) and prepared (or 602g):
   1.81 g (7%) 391.3 kcal (20%) 39.79 g (31%) 19.87 g (31%) 15.35 g (27%)
12. Soup, cream of asparagus, canned, prepared with equal volume water - nutritional score 14 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
0.2 g (1%)35 kcal (2%)4.38 g (3%)1.68 g (3%)0.94 g (2%)
  Typical Serving size of 1 cup (8 fl oz) (or 244g):
   0.49 g (2%) 85.4 kcal (4%) 10.69 g (8%) 4.1 g (6%) 2.29 g (4%)
  Other serving sizes 1 can (10.75 oz) and prepared (or 593g):
   1.19 g (5%) 207.55 kcal (10%) 25.97 g (20%) 9.96 g (15%) 5.57 g (10%)