Asparagus, fresh, cooked with oil: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh asparagus spears, lightly cooked with oil to achieve a tender-crisp texture and a subtle richness that complements its natural flavor.
Per 100g reference serving, Asparagus, fresh, cooked with oil provides 49 kcal of energy, 2.29g protein (17% of calories), 4.04g total carbohydrates (30% of calories, including 2.2g dietary fiber and 1.96g sugars), and 3.25g total fat (53% of calories).
Vitamins Profile in Asparagus, fresh, cooked with oil (Per 100g)
Track how Asparagus, fresh, cooked with oil contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 5 mg | 5.6% DV |
| Vitamin A (RAE) | 38 µg | 4.2% DV |
| Vitamin E (Alpha-Tocopherol) | 1.77 mg | 11.8% DV |
| Vitamin K (Phylloquinone) | 46.4 µg | 38.7% DV |
| Vitamin B1 (Thiamin) | 0.134 mg | 11.2% DV |
| Vitamin B2 (Riboflavin) | 0.139 mg | 10.7% DV |
| Vitamin B3 (Niacin) | 0.967 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 0.085 mg | 5% DV |
| Total Folate (Vitamin B9) | 46 µg | 11.5% DV |
| Folate (Dietary Folate Equivalents) | 46 µg | 11.5% DV |
| Natural Food Folate | 46 µg | 11.5% DV |
| Choline | 16.7 mg | 3% DV |
| Beta-Carotene | 444 µg | 12.3% DV |
| Alpha-Carotene | 9 µg | 0.8% DV |
| Lutein + Zeaxanthin | 702 µg | 7% DV |
Minerals & Electrolytes in Asparagus, fresh, cooked with oil (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.23 mg | 12.4% DV |
| Calcium (Ca) | 25 mg | 1.9% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 210 mg | 4.5% DV |
| Zinc (Zn) | 0.56 mg | 5.1% DV |
| Selenium (Se) | 2.4 µg | 4.4% DV |
| Phosphorus (P) | 54 mg | 4.3% DV |
| Copper (Cu) | 0.197 mg | 21.9% DV |
| Sodium (Na) | 123 mg | 5.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.147 g | 9.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.1 g | 7.9% DV |
| Monounsaturated Fat (MUFA) | 1.32 g | 4.4% DV |
| Polyunsaturated Fat (PUFA) | 1.25 g | 6.3% DV |
| Saturated Fat (SFA) | 0.459 g | 2.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Asparagus, fresh, cooked with oil contains 49 calories (kcal), 2.29g of protein, 4.04g of carbohydrates (2.2g fiber, 1.96g total sugars), and 3.25g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Asparagus, fresh, cooked with oil has an estimated food pH of 7 and a Potential Renal Acid Load (PRAL) score of -2 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Asparagus, fresh, cooked with oil: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Asparagus, fresh, cooked with oil by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.