Recipe Nutrition Calculator

Find total macros and more for over 100 nutrients.
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      Asparagus (Cooked)
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      Asparagus (Cooked)
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      Asparagus (Cooked)
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      Nutrition Facts
      Serving Size
      Whole Recipe (540g)
      Calories119
      % Daily Value *
      Total Fat 1.2g2%
      Saturated Fat 0.26g1%
      Trans Fat 0g
      Cholesterol 0mg0%
      Sodium 75.6mg3%
      Total Carbohydrate 22.2g8%
      Dietary Fiber 10.8g39%
      Total Sugars 7g14%
      Includes --g Added Sugars--%
      Protein 13g26%
      Vitamin C 41.6mg46%
      Vitamin D 0mcg0%
      Iron 4.9mg27%
      Calcium 124.2mg10%
      Potassium 1209.6mg26%
      Phosphorus 291.6mg23%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      Missing data "--" is set to equal 0. Totals may be higher than shown.
      Quick Stats
      • Calories 119 6% DV
      • Protein 13g 26% DV
      • Carbs 22g 8% DV
      • Fat 1.2g 2% DV
      • Fiber 11g 39% DV
      • Sugar 7g 14% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 119 calories in Asparagus (Cooked) coming from 34% protein, 59% carbs, 7% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Asparagus (Cooked). This food consists of 93.22% water, 2.42% protein, 4.14% carbs, 0.22% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight540g
      Calories 119 6%
      Fat 1.2g 2%
      Protein 13g 26%
      Carbohydrate 22.2g 8%
      Sugars 7g 14%
      Fiber 10.8g 39%
      Cholesterol 0mg 0%
      Saturated Fats 0.26g 1%
      Net-Carbs 11.4g
      Trans Fatty Acids 0g
      Minerals
      -- = missing data %DV
      Weight540g
      Calcium 124.2mg 10%
      Iron, Fe 4.9mg 27%
      Potassium, K 1209.6mg 26%
      Magnesium 75.6mg 18%
      Phosphorus, P 291.6mg 23%
      Sodium 75.6mg 3%
      Zinc, Zn 3.2mg 29%
      Copper, Cu 0.89mg 99%
      Manganese 0.83mg 36%
      Selenium, Se 32.9mcg 60%
      Fluoride, F 118.3mcg 3%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight540g
      Vitamin A, RAE 270mcg 30%
      Vitamin C 41.6mg 46%
      Thiamin (B1) 0.87mg 73%
      Riboflavin (B2) 0.75mg 58%
      Niacin (B3) 5.9mg 37%
      Vitamin B5 (PA) 1.2mg 24%
      Vitamin B6 0.43mg 25%
      Biotin --mcg
      Folate (B9) 804.6mcg 201%
      Folic acid 0mcg 0%
      Food Folate 804.6mcg 201%
      Folate DFE 804.6mcg 201%
      Choline 140.9mg 26%
      Vitamin B12 0mcg 0%
      Retinol 0mcg
      Carotene, beta 3261.6mcg 30%
      Carotene, alpha 0mcg 0%
      Cryptoxanthin, beta 0mcg 0%
      Vitamin A, IU 5432.4IU
      Lycopene 162mcg
      Lut + Zeaxanthin 4163.4mcg
      Vitamin E 8.1mg 54%
      Vitamin D 0mcg 0%
      Vitamin D2 --mcg
      Vitamin D3 --mcg
      Vitamin D (IU) 0IU 0%
      Vitamin K 273.2mcg 228%
      Vitamin K1 0mcg
      Menaquinone-4 (K2) --mcg
      Other
      -- = missing data
      Weight540g
      Water 500.2g
      Ash 3g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score -11.99
      Carbs & Sugars
      -- = missing data %DV
      Weight540g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 0.43g
      Glucose (Dextrose) 2.3g
      Fructose 4.3g
      Lactose 0g
      Maltose 0g
      Galactose 0g
      Starch 0g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight540g
      Total Monounsaturated 0g
      Total Polyunsaturated 0.567g
      Omega 3s 0.157g 10%
      Omega 6s 0.41g 2%
      Omega 3 to Omega 6 Ratio 0.38
      Omega 6 to Omega 3 Ratio 2.61
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) --g --%
      Eicosapentaenoic Acid (EPA) 0g
      Docosapentaenoic Acid (DPA) 0g
      Docosahexaenoic Acid (DHA) 0g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) --g
      cis-cis-n6-Eicosadienoic Acid 0g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0g
      Capric Acid (10:0) 0g
      Lauric Acid (12:0) 0g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0g
      Pentadecanoic Acid (15:0) 0g
      Palmitic Acid (16:0) 0.259g
      Margaric Acid (17:0) 0g
      Stearic Acid (18:0) 0g
      Arachidic Acid (20:0) 0g
      Behenic Acid (22:0) 0g
      Lignoceric Acid (24:0) 0g
      Monounsaturated Fats
      Myristoleic Acid (14:1) 0g
      Pentadecenoic Acid (15:1) 0g
      Palmitoleic Acid (16:1) 0g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) 0g
      Oleic Acid (18:1) 0g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0g
      Docosenoic Acid (22:1) 0g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) --g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 0.41g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.157g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0g
      Eicosatrienoic Acid (20:3) 0g
      Eicosatetraenoic Acid 20:4 0g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Weight540g
      Essential Amino Acids
      Histidine 286mg 41%
      Isoleucine 443mg 32%
      Leucine 756mg 28%
      Lysine 610mg 29%
      Methionine 184mg 25%
      Phenylalanine 443mg 51%
      Threonine 497mg 47%
      Tryptophan 157mg 56%
      Valine 675mg 37%
      Conditionally Essential Amino Acids
      Arginine 535mg
      Cystine 184mg 64%
      Glycine 545mg
      Proline 416mg
      Tyrosine 308mg 35%
      Non-Essential Amino Acids
      Alanine 675mg
      Aspartic acid 2997mg
      Betaine 5mg
      Glutamic acid 1377mg
      Hydroxyproline --mg
      Serine 626mg
      Data Source
      Asparagus (Cooked)
      USDA Food Data Central Standard Release (Common)
      Asparagus (Cooked)
      USDA Food Data Central Standard Release (Common)
      Asparagus (Cooked)
      USDA Food Data Central Standard Release (Common)