ASPARAGUS, cooked, boiled, drained
NDB No:     11012

ASPARAGUS is a member of the Lily family. Asparagus spears grow from a crown that is planted about a foot deep in sandy soils. Under ideal conditions, an asparagus spear can grow 10" in a 24-hour period. Each crown will send spears up for about 6-7 weeks during the spring and early summer.

Asparagus is a nutrient-dense food which in high in Folic Acid and is a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin. Asparagus has No Fat, contains No Cholesterol and is low in Sodium.

Nutrient Units 1.00 X 4 spears (1/2" base)
-------
60g
Proximates
Water
g
55.58
Energy
kcal
13
Energy
kj
56
Protein
g
1.44
Total lipid (fat)
g
0.13
Ash
g
0.38
Carbohydrate, by difference
g
2.47
Fiber, total dietary
g
1.2
Sugars, total
g
0.78
Sucrose
g
0.05
Glucose (dextrose)
g
0.25
Fructose
g
0.47
Lactose
g
0.00
Maltose
g
0.00
Galactose
g
0.00
Starch
g
0.00
Minerals
Calcium, Ca
mg
14
Iron, Fe
mg
0.55
Magnesium, Mg
mg
8
Phosphorus, P
mg
32
Potassium, K
mg
134
Sodium, Na
mg
8
Zinc, Zn
mg
0.36
Copper, Cu
mg
0.099
Manganese, Mn
mg
0.092
Selenium, Se
mcg
3.7
Vitamins
Vitamin C, total ascorbic acid
mg
4.6
Thiamin
mg
0.097
Riboflavin
mg
0.083
Niacin
mg
0.650
Pantothenic acid
mg
0.135
Vitamin B-6
mg
0.047
Folate, total
mcg
89
Folic acid
mcg
0
Folate, food
mcg
89
Folate, DFE
mcg_DFE
89
Vitamin B-12
mcg
0.00
Vitamin A, IU
IU
604
Vitamin A, RAE
mcg_RAE
30
Retinol
mcg
0
Vitamin E (alpha-tocopherol)
mg
0.90
Tocopherol, beta
mg
0.01
Tocopherol, gamma
mg
0.13
Tocopherol, delta
mg
0.00
Vitamin K (phylloquinone)
mcg
30.4
Lipids
Fatty acids, total saturated
g
0.043
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
15:0
g
0.000
16:0
g
0.030
17:0
g
0.000
18:0
g
0.000
20:0
g
0.000
22:0
g
0.000
24:0
g
0.000
Fatty acids, total monounsaturated
g
0.006
14:1
g
0.000
15:1
g
0.000
16:1 undifferentiated
g
0.000
17:1
g
0.000
18:1 undifferentiated
g
0.000
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.082
18:2 undifferentiated
g
0.048
18:3 undifferentiated
g
0.018
18:4
g
0.000
20:2 n-6 c,c
g
0.000
20:3 undifferentiated
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3
g
0.000
22:5 n-3
g
0.000
22:6 n-3
g
0.000
Cholesterol
mg
0
Phytosterols
mg
14
Amino acids
Tryptophan
g
0.015
Threonine
g
0.043
Isoleucine
g
0.057
Leucine
g
0.068
Lysine
g
0.074
Methionine
g
0.015
Cystine
g
0.019
Phenylalanine
g
0.037
Tyrosine
g
0.025
Valine
g
0.060
Arginine
g
0.073
Histidine
g
0.024
Alanine
g
0.074
Aspartic acid
g
0.181
Glutamic acid
g
0.256
Glycine
g
0.050
Proline
g
0.083
Serine
g
0.059
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
Carotene, beta
mcg
362
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Lycopene
mcg
18
Lutein + zeaxanthin
mcg
463
USDA National Nutrient Database for Standard Reference, Release 17 (2004)