Amount of Iron in Asparagus

Welcome to the nutritional iron content in 12 different types of asparagus, ranging from 2.14 mg to 0.33 mg per 100g. The basic type of asparagus is Asparagus, raw, where the amount of iron in 100g is 2.14 mg.

2.14 mg of iron per 100g, from Asparagus, raw corresponds to 15% of the iron RDA. For a typical serving size of 1 cup (or 134 g) the amount of Iron is 2.87 mg. This corresponds to an RDA percentage of 21%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top five asparagus products high in iron

Below is a summary list for the top five asparagus items ranked by the amount or level of iron in 100g.

1. Asparagus, raw : 2.14mg (15%RDA)
2. Asparagus, canned, drained solids : 1.83mg (13%RDA)
3. Asparagus, cooked, boiled, drained : 0.91mg (7%RDA)
4. Asparagus, cooked, boiled, drained, with salt : 0.91mg (7%RDA)
5. Asparagus, frozen, unprepared : 0.73mg (5%RDA)

Following on from the five top asparagus items or products containing iron we have a more comprehensive break down of Asparagus, raw, and the highest item containing iron which is Asparagus, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 12 types of asparagus.

At the bottom of the page is the full list for the 12 different types of asparagus based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in asparagus.

Asparagus, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Asparagus, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your 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 and the amount of Carbohydrate is 3.88 g (3% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in asparagus.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Asparagus, raw has a nutritional value score of 31 out of 100.Comparing the iron content and the nutritional density in 100g for Asparagus, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Comparing iron in asparagus vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Asparagus, raw, in 100g contains 2.14 mg of iron. As a percentage of the RDA this is 15 %. Therefore, spinach has 0.56 mg more iron than Asparagus, raw. In terms of iron percentage this is 26 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Asparagus, raw has a nutritional value score of 31 out of 100.Asparagus, raw also has the highest amount of iron for the 12 different asparagus items.

Amount of iron per 100 Calories

100 calories of asparagus, raw is a serving size of 5 g, and the amount of Iron is 10.7 mg (75% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 11 g (20% RDA), Fat 0.6 g (0% RDA), Carbohydrate 19.4 g (15% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 cup (or 134 g)

For the food Asparagus, raw the typical serving size is 1 cup (or 134 g) which contains 2.87 mg of Iron. The iron percentage of the recommended daily value for this serving is 21 %.

To give 100% of the RDA, 4.8 servings of the typical serving size 1 cup (or 134 g) give the complete RDA. 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 and the Carbohydrate content is 5.2 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Asparagus, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 134 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important 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).

Milligrams of iron in asparagus (per 100g)

This list of 12 types of asparagus, is brought to you by www.dietandfitnesstoday.com and ranges from Asparagus, raw through to Soup, cream of asparagus, canned, prepared with equal volume water where all food items are ranked by the content or amount per 100g. The nutritional iron 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 how much iron in asparagus.

The list below gives the total iron content in the 12 items from the general description 'asparagus' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 12 food items shown in the iron chart. This gives 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.

The corresponding nutritional value for asparagus based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart.

The corresponding Calories for asparagus ranked by the amount of iron per 100g is shown below in the asparagus calories chart.

Effect of Preparation and Storage on iron

The level of iron 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 iron from the 3 frozen items is in Asparagus, frozen, unprepared where the iron content is 0.73 mg per 100g. The number of food items classified as canned is 6 items. The highest amount of iron from the 6 canned items is in Asparagus, canned, drained solids where the level is 1.83 mg per 100g.The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Asparagus, raw where the content is 2.14 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of iron from the 4 cooked items is in Asparagus, cooked, boiled, drained where the amount is 0.91 mg per 100g. Comparing raw and cooked asparagus shows that cooking can change the levels of iron by 1.23 mg in a 100g serving.

Average Content for asparagus

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of asparagus, based on the list below of 12 different items under the general description of asparagus, is 0.85 mg of iron. This average value corresponds to 6.07 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 28.50 kcal, the average amount of Protein is 2.27 g, the average amount of Fat is 0.91 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Soup, cream of asparagus, canned, condensed which in 100g contains 0.64 mg of Iron. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Calories is 69 kcal, the amount of Protein is 1.82 g, the amount of Fat is 3.26 g and the amount of Carbohydrate is 8.52 g.

Highest iron Content per 100g

Using the list below for the 12 different asparagus nutrition entries in our database, the highest amount of iron is found in Asparagus, raw which contains 2.14 mg of iron per 100g. The associated percentage of RDA is 15 %. For this 100g serving the Calories content is 20 kcal, the Protein content is 2.2 g, the Fat content is 0.12 g, the Carbohydrate content is 3.88 g.

The lowest amount of iron in 100g is in Soup, cream of asparagus, canned, prepared with equal volume water which contains 0.33 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Calories is 35 kcal, the amount of Protein is 0.94 g, the amount of Fat is 1.68 g, the amount of Carbohydrate is 4.38 g.

The difference between the highest and lowest values gives a iron range of 1.81 mg per 100g. The range for the other nutrients are as follows; 15 kcal for Calories, 1.26 g for Protein, 1.56 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Asparagus, raw contains 2.14 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Asparagus, canned, drained solids which contains 4.43 mg in 1 cup (or 242 g). The percentage of the recommended daily value for this serving is 32 %. For this serving the Calories content is 45.98 kcal, the Protein content is 5.18 g, the Fat content is 1.57 g and the Carbohydrate content is 5.95 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with iron.

Asparagus List, iron Content per 100g 1. Asparagus, raw - Iron   Nutritional Value : 31 / 100     food group - Vegetables and Vegetable Products   Iron (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   2.14 mg (15%) 20 kcal (1%) 3.88 g (3%) 0.12 g (0%) 2.2 g (4%)   Typical Serving size of 1 cup (or 134g):    2.87 mg (21%) 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):   0.26 mg (2%) 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 mg (2%) 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):   0.43 mg (3%) 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):   0.51 mg (4%) 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 mg (1%) 0.7 kcal (0%) 0.14 g (0%) 0 g (0%) 0.08 g (0%) 2. Asparagus, canned, drained solids - Iron   Nutritional Value : 35 / 100     food group - Vegetables and Vegetable Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.83 mg (13%) 19 kcal (1%) 2.46 g (2%) 0.65 g (1%) 2.14 g (4%)   Typical Serving size of 1 cup (or 242g):    4.43 mg (32%) 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):   0.33 mg (2%) 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):   4.54 mg (32%) 47.12 kcal (2%) 6.1 g (5%) 1.61 g (2%) 5.31 g (9%) 3. Asparagus, cooked, boiled, drained - Iron   Nutritional Value : 31 / 100     food group - Vegetables and Vegetable Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 22 kcal (1%) 4.11 g (3%) 0.22 g (0%) 2.4 g (4%)   Typical Serving size of .5 cup (or 90g):    0.82 mg (6%) 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):   0.55 mg (4%) 13.2 kcal (1%) 2.47 g (2%) 0.13 g (0%) 1.44 g (3%) 4. Asparagus, cooked, boiled, drained, with salt - Iron   Nutritional Value : 30 / 100     food group - Vegetables and Vegetable Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.91 mg (7%) 22 kcal (1%) 4.11 g (3%) 0.22 g (0%) 2.4 g (4%)   Typical Serving size of .5 cup (or 90g):    0.82 mg (6%) 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):   0.55 mg (4%) 13.2 kcal (1%) 2.47 g (2%) 0.13 g (0%) 1.44 g (3%) 5. Asparagus, frozen, unprepared - Iron   Nutritional Value : 33 / 100     food group - Vegetables and Vegetable Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.73 mg (5%) 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):    2.07 mg (15%) 68.16 kcal (3%) 11.64 g (9%) 0.65 g (1%) 9.17 g (16%)   Other serving sizes 4 spears (or 58g):   0.42 mg (3%) 13.92 kcal (1%) 2.38 g (2%) 0.13 g (0%) 1.87 g (3%) 6. Soup, cream of asparagus, canned, condensed - Iron   Nutritional Value : 15 / 100     food group - Soups, Sauces, and Gravies   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.64 mg (5%) 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):    0.81 mg (6%) 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):   1.95 mg (14%) 210.45 kcal (11%) 25.99 g (20%) 9.94 g (15%) 5.55 g (10%) 7. Asparagus, canned, regular pack, solids and liquids - Iron   Nutritional Value : 29 / 100     food group - Vegetables and Vegetable Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.6 mg (4%) 15 kcal (1%) 2.47 g (2%) 0.18 g (0%) 1.8 g (3%)   Typical Serving size of .5 cup (or 122g):    0.73 mg (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):   2.47 mg (18%) 61.65 kcal (3%) 10.15 g (8%) 0.74 g (1%) 7.4 g (13%) 8. Asparagus, canned, no salt added, solids and liquids - Iron   Nutritional Value : 36 / 100     food group - Vegetables and Vegetable Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.6 mg (4%) 15 kcal (1%) 2.48 g (2%) 0.18 g (0%) 1.8 g (3%)   Typical Serving size of .5 cup (or 122g):    0.73 mg (5%) 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):   2.47 mg (18%) 61.65 kcal (3%) 10.19 g (8%) 0.74 g (1%) 7.4 g (13%) 9. Asparagus, frozen, cooked, boiled, drained, without salt - Iron   Nutritional Value : 40 / 100     food group - Vegetables and Vegetable Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.56 mg (4%) 18 kcal (1%) 1.92 g (1%) 0.42 g (1%) 2.95 g (5%)   Typical Serving size of 1 cup (or 180g):    1.01 mg (7%) 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):   1.64 mg (12%) 52.74 kcal (3%) 5.63 g (4%) 1.23 g (2%) 8.64 g (15%)   Other serving sizes 4 spears (or 60g):   0.34 mg (2%) 10.8 kcal (1%) 1.15 g (1%) 0.25 g (0%) 1.77 g (3%) 10. Asparagus, frozen, cooked, boiled, drained, with salt - Iron   Nutritional Value : 38 / 100     food group - Vegetables and Vegetable Products   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.56 mg (4%) 18 kcal (1%) 1.92 g (1%) 0.42 g (1%) 2.95 g (5%)   Typical Serving size of 1 cup (or 180g):    1.01 mg (7%) 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):   1.64 mg (12%) 52.74 kcal (3%) 5.63 g (4%) 1.23 g (2%) 8.64 g (15%)   Other serving sizes 4 spears (or 60g):   0.34 mg (2%) 10.8 kcal (1%) 1.15 g (1%) 0.25 g (0%) 1.77 g (3%) 11. Soup, cream of asparagus, canned, prepared with equal volume milk - Iron   Nutritional Value : 15 / 100     food group - Soups, Sauces, and Gravies   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.35 mg (3%) 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):    0.87 mg (6%) 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):   2.11 mg (15%) 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 - Iron   Nutritional Value : 14 / 100     food group - Soups, Sauces, and Gravies   Iron Calories Carbohydrate Fat Protein   Profile for a 100g serving :   0.33 mg (2%) 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):    0.81 mg (6%) 85.4 kcal (4%) 10.69 g (8%) 4.1 g (6%) 2.29 g (4%)

iron and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito