Asparagus, frozen, cooked, boiled, drained, without salt

Composition

Energy

Protein 3.0 g · 12 kcal/100g

Fat 0.4 g · 4 kcal/100g

Carbs 1.9 g · 8 kcal/100g

Fiber 1.6 g

Water 94 g

Total energy 18 kcal

Energy is predominantly from protein (51%); EFSA recommends 10–35% for a balanced diet

Total fat

0.4g

Saturated

0.1g

Monounsat.

0.0g

Polyunsat.

0.2g

Omega-6

0.18g

Saturated fat is 4.8% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 74%

Lysine 100%

Methionine + Cysteine 97%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 99%

Limiting amino acid is Leucine (74% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 40 µg

Vitamin C 24.4 mg

Vitamin D 0.0 µg

Vitamin E 1.2 mg

Vitamin K 80 µg

Thiamin (B1) 0.07 mg

Riboflavin (B2) 0.10 mg

Niacin (B3) 1.0 mg

Pantothenic (B5) 0.2 mg

Vitamin B6 0.02 mg

Folate (B9) 135 µg

Vitamin B12 0.00 µg

Minerals

Calcium 18 mg

Iron 0.6 mg

Magnesium 10 mg

Phosphorus 49 mg

Potassium 172 mg

Sodium 3 mg

Zinc 0.4 mg

Copper 0.11 mg

Manganese 0.14 mg

Selenium 3.9 µg

Notable source of Vitamin K (107% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.