Asparagus, cooked, boiled, drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 79 / 100 How is this scored?

Composition

Energy

Protein 2.4 g · 10 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 4.1 g · 16 kcal/100g
Fiber 2.0 g
Water 93 g
Total energy 22 kcal

Macro balance aligns with EFSA guidelines (34% protein, 7% fat, 59% carbs)

Fat quality 63 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.08g

Saturated fat is 2.0% of energy, within the WHO limit of 10%.

Protein quality 99 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 99%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (99% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 43 / 100 How is this scored?

Vitamins

Vitamin A 50 µg
Vitamin C 7.7 mg
Vitamin D 0.0 µg
Vitamin E 1.5 mg
Vitamin K 51 µg
Thiamin (B1) 0.16 mg
Riboflavin (B2) 0.14 mg
Niacin (B3) 1.1 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.08 mg
Folate (B9) 149 µg
Vitamin B12 0.00 µg

Minerals

Calcium 23 mg
Iron 0.9 mg
Magnesium 14 mg
Phosphorus 54 mg
Potassium 224 mg
Sodium 240 mg
Zinc 0.6 mg
Copper 0.17 mg
Manganese 0.15 mg
Selenium 6.1 µg

Notable source of Folate (B9) (74% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.