Asparagus, frozen, cooked with oil: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Frozen asparagus, cooked with oil to bring out its tender texture and a hint of savory richness.
Per 100g reference serving, Asparagus, frozen, cooked with oil provides 44 kcal of energy, 2.86g protein (24% of calories), 1.86g total carbohydrates (15% of calories, including 1.5g dietary fiber and 0.31g sugars), and 3.31g total fat (61% of calories).
Vitamins Profile in Asparagus, frozen, cooked with oil (Per 100g)
Track how Asparagus, frozen, 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) | 23.6 mg | 26.2% DV |
| Vitamin A (RAE) | 39 µg | 4.3% DV |
| Vitamin E (Alpha-Tocopherol) | 1.71 mg | 11.4% DV |
| Vitamin K (Phylloquinone) | 80.4 µg | 67% DV |
| Vitamin B1 (Thiamin) | 0.063 mg | 5.3% DV |
| Vitamin B2 (Riboflavin) | 0.1 mg | 7.7% DV |
| Vitamin B3 (Niacin) | 1 mg | 6.3% DV |
| Vitamin B6 (Pyridoxine) | 0.019 mg | 1.1% DV |
| Total Folate (Vitamin B9) | 131 µg | 32.8% DV |
| Folate (Dietary Folate Equivalents) | 131 µg | 32.8% DV |
| Natural Food Folate | 131 µg | 32.8% DV |
| Choline | 20.2 mg | 3.7% DV |
| Beta-Carotene | 468 µg | 13% DV |
| Lutein + Zeaxanthin | 598 µg | 6% DV |
| Lycopene | 23 µg | 0.2% DV |
Minerals & Electrolytes in Asparagus, frozen, 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) | 0.55 mg | 3.1% DV |
| Calcium (Ca) | 18 mg | 1.4% DV |
| Magnesium (Mg) | 10 mg | 2.4% DV |
| Potassium (K) | 167 mg | 3.6% DV |
| Zinc (Zn) | 0.4 mg | 3.6% DV |
| Selenium (Se) | 3.8 µg | 6.9% DV |
| Phosphorus (P) | 47 mg | 3.8% DV |
| Copper (Cu) | 0.102 mg | 11.3% DV |
| Sodium (Na) | 115 mg | 5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.137 g | 8.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.16 g | 8.3% DV |
| Monounsaturated Fat (MUFA) | 1.24 g | 4.1% DV |
| Polyunsaturated Fat (PUFA) | 1.29 g | 6.5% DV |
| Saturated Fat (SFA) | 0.481 g | 2.4% 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, frozen, cooked with oil contains 44 calories (kcal), 2.86g of protein, 1.86g of carbohydrates (1.5g fiber, 0.31g total sugars), and 3.31g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Asparagus, frozen, cooked with oil has an estimated food pH of 7 and a Potential Renal Acid Load (PRAL) score of -0.861 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Asparagus, frozen, 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, frozen, 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.