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Asparagus, Frozen

Asparagus, Frozen

EverydayFrozen

Frozen asparagus consists of fresh asparagus spears that have been quickly blanched and flash-frozen to preserve their nutritional value and bright green color. This preservation method maintains significant levels of vitamins A, C, and K while offering year-round availability and pre-trimmed convenience. The freezing process softens the vegetable's texture slightly, making frozen spears ideal for cooked dishes like soups, stir-fries, and casseroles rather than raw preparations requiring crispness.

Macro Impact

A 5 spears serving contains 22 calories, 3g protein, 4g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 22 calories?
Walking3.5 mph, moderate pace
5 min
YogaModerate effort, gentle pace
4 min
SwimmingModerate effort, freestyle
3 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
3 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size5 spears (90 g)
Amount per serving
Calories22
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium7mg
0%
Total Carbohydrate4g
1%
Dietary Fiber2g
6%
Total Sugars2g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium23mg
2%
Iron0.7mg
4%
Potassium228mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
2 / 28 g
6%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
7%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
172 / 400 mcg
43%
Vitamin A
42 / 800 mcg
5%
Vitamin C
29 / 83 mg
35%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
24 / 105 mcg
23%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
14%
Iron
1 / 13 mg
5%
Magnesium
13 / 370 mg
3%
Manganese
0 / 2 mg
9%
Phosphorous
58 / 700 mg
8%
Potassium
228 / 3k mg
8%
Selenium
2 / 55 mcg
3%
Sodium
7 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
83 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Asparagus, frozen, unprepared. USDA Standard Reference, Legacy. Food ID 169208.
  2. 2.Asparagus, frozen, unprepared. Canadian Nutrient File. Food ID 1993.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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