Nutritional Profile: Asparagus (Frozen, Cooked, Boiled, Drained, Without Salt)
Asparagus is a nutrient-rich vegetable that is not only low in calories but also packed with vitamins, minerals, and antioxidants. Below is the detailed nutritional breakdown for frozen asparagus that has been cooked, boiled, and drained without added salt:
| Nutrient | Value per 100g |
|---|---|
| Energy (Calories) | 18 kcal |
| Protein | 2.95 g |
| Total Fat | 0.42 g |
| – Saturated Fat | 0.096 g |
| Carbohydrates | 1.92 g |
| – Dietary Fiber | 1.6 g |
| – Total Sugars | 0.32 g |
| Minerals | |
| – Calcium | 18 mg |
| – Iron | 0.56 mg |
| – Magnesium | 10 mg |
| – Phosphorus | 49 mg |
| – Potassium | 172 mg |
| – Sodium | 3 mg |
| – Zinc | 0.41 mg |
| – Copper | 0.105 mg |
| – Manganese | 0.14 mg |
| – Selenium | 3.9 µg |
| Vitamins | |
| – Vitamin C | 24.4 mg |
| – Thiamin (B1) | 0.065 mg |
| – Riboflavin (B2) | 0.103 mg |
| – Niacin (B3) | 1.038 mg |
| – Vitamin B6 | 0.02 mg |
| – Folate (B9) | 135 µg |
| – Vitamin B12 | 0 µg |
| – Vitamin A | 40 µg |
| – Vitamin E | 1.2 mg |
| – Vitamin D2 | 0 µg |
Key Nutritional Highlights:
- Low in Calories: At just 18 kcal per 100 grams, asparagus is an excellent choice for calorie-conscious individuals.
- High in Folate: Provides 135 µg of folate, essential for DNA synthesis and critical during pregnancy.
- Rich in Vitamin C: Contains 24.4 mg, supporting immunity and collagen production.
- Good Source of Antioxidants: With vitamins A and E, asparagus helps combat oxidative stress.
- Mineral-Rich: Provides potassium, calcium, and iron, contributing to heart health, bone strength, and oxygen transport.
- Low in Sodium: Contains only 3 mg, making it heart-friendly and ideal for low-sodium diets.
Dietary Considerations:
- Gluten-Free: Naturally free of gluten, suitable for individuals with gluten sensitivities or celiac disease.
- Low in Fats: Extremely low in saturated fats, supporting heart health.
- Vegan-Friendly: A plant-based option that meets vegan dietary requirements.
- Keto-Friendly: Low in carbs, making it suitable for ketogenic diets.
- Allergen-Free: Free from common allergens like dairy, nuts, and soy.
Incorporate asparagus into your meals for a versatile, nutritious addition. Whether steamed, roasted, or blended into soups, its subtle flavor pairs well with various dishes.
