17 Fit Food calories Vegetables and mushrooms
Asparagus calories and nutrition facts
Per 100 g: 20 kcal — 2.2 g protein, 0.12 g fat and 1.8 g carbs.
British asparagus has a short season, from late April to June, and is best simply boiled or griddled and served with butter or hollandaise. Boiled spears have about 22 kcal per 100 g and are rich in folate. A spoonful of hollandaise, made from butter and egg yolk, can easily outweigh a whole plate of asparagus in calories.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Protein 44%
- Fat 5%
- Carbs 36%
- Other 15%
In everyday portions
- 100 kcal is 500 g this much of it gives 100 kcal
- Energy density Very low 0.2 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 20 | 2.2 | 0.12 | 1.8 |
| Boiled | 22 | 2.4 | 0.22 | 2.1 |
| Canned | 19 | 2.1 | 0.65 | 0.86 |
| Sautéed in oil | 45 | 2.3 | 2.9 | 1.8 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 20 kcal 1%
- Protein 2.2 g 4%
- Fat 0.12 g <1%
- Carbs available, without fibre 1.8 g <1%
- Fibre 2.1 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 44%
- Fat 5%
- Carbs 36%
- Other 15%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 38 µg 5%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 9%
- Vitamin K 41.6 µg 55%
- Vitamin C 5.6 mg 7%
- Vitamin B1 (thiamin) 0.143 mg 13%
- Vitamin B2 (riboflavin) 0.141 mg 10%
- Vitamin B3 (niacin) 0.978 mg 6%
- Vitamin B5 (pantothenic acid) 0.274 mg 5%
- Vitamin B6 0.091 mg 6%
- Folate (B9) 52 µg 26%
- Vitamin B12 0 µg 0%
- Choline 16 mg
Minerals
- Potassium 202 mg 10%
- Calcium 24 mg 3%
- Phosphorus 52 mg 7%
- Magnesium 14 mg 4%
- Iron 2.1 mg 15%
- Zinc 0.54 mg 5%
- Copper 0.189 mg 19%
- Manganese 0.158 mg 8%
- Selenium 2.3 µg 4%
- Iodine 7 µg 5%
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Salt-free
- High in vitamin K
- Source of folate
- Source of copper
- Source of iron
Boiled
Energy and macros
- Energy 22 kcal 1%
- Protein 2.4 g 5%
- Fat 0.22 g <1%
- Carbs available, without fibre 2.1 g <1%
- Fibre 2 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 44%
- Fat 9%
- Carbs 38%
- Other 9%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 50 µg 6%
- Vitamin D 0 µg 0%
- Vitamin E 1.5 mg 12%
- Vitamin K 50.6 µg 67%
- Vitamin C 7.7 mg 10%
- Vitamin B1 (thiamin) 0.162 mg 15%
- Vitamin B2 (riboflavin) 0.139 mg 10%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 0.225 mg 4%
- Vitamin B6 0.079 mg 6%
- Folate (B9) 149 µg 74%
- Vitamin B12 0 µg 0%
- Choline 26.1 mg
Minerals
- Potassium 224 mg 11%
- Calcium 23 mg 3%
- Phosphorus 54 mg 8%
- Magnesium 14 mg 4%
- Iron 0.91 mg 6%
- Zinc 0.6 mg 6%
- Copper 0.165 mg 16%
- Manganese 0.154 mg 8%
- Selenium 6.1 µg 11%
- Iodine 7 µg 5%
- Sodium 14 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in folate
- High in vitamin K
- Source of copper
Canned
Energy and macros
- Energy 19 kcal <1%
- Protein 2.1 g 4%
- Fat 0.65 g <1%
- Carbs available, without fibre 0.86 g <1%
- Fibre 1.6 g
- Salt 0.72 g 12%
Where the calories come from
- Protein 45%
- Fat 31%
- Carbs 18%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 41 µg 5%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 10%
- Vitamin K 41.3 µg 55%
- Vitamin C 18.4 mg 23%
- Vitamin B1 (thiamin) 0.061 mg 6%
- Vitamin B2 (riboflavin) 0.1 mg 7%
- Vitamin B3 (niacin) 0.954 mg 6%
- Vitamin B5 (pantothenic acid) 0.139 mg 2%
- Vitamin B6 0.11 mg 8%
- Folate (B9) 96 µg 48%
- Vitamin B12 0 µg 0%
- Choline 21.4 mg
Minerals
- Potassium 172 mg 9%
- Calcium 16 mg 2%
- Phosphorus 43 mg 6%
- Magnesium 10 mg 3%
- Iron 1.8 mg 13%
- Zinc 0.4 mg 4%
- Copper 0.096 mg 10%
- Manganese 0.17 mg 8%
- Selenium 1.7 µg 3%
- Iodine no data
- Sodium 287 mg 12%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Low fat
- High in vitamin K
- High in folate
- Source of vitamin C
Sautéed in oil
Energy and macros
- Energy 45 kcal 2%
- Protein 2.3 g 5%
- Fat 2.9 g 4%
- Carbs available, without fibre 1.8 g <1%
- Fibre 2.2 g
- Salt 0.33 g 6%
Where the calories come from
- Protein 20%
- Fat 57%
- Carbs 16%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 50 µg 6%
- Vitamin D 0 µg 0%
- Vitamin E 1.6 mg 13%
- Vitamin K 45.6 µg 61%
- Vitamin C 5 mg 6%
- Vitamin B1 (thiamin) 0.134 mg 12%
- Vitamin B2 (riboflavin) 0.14 mg 10%
- Vitamin B3 (niacin) 0.967 mg 6%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.103 mg 7%
- Folate (B9) 46 µg 23%
- Vitamin B12 0 µg 0%
- Choline 16.9 mg
Minerals
- Potassium 211 mg 11%
- Calcium 25 mg 3%
- Phosphorus 54 mg 8%
- Magnesium 15 mg 4%
- Iron 2.2 mg 16%
- Zinc 0.56 mg 6%
- Copper 0.197 mg 20%
- Manganese no data
- Selenium 2.4 µg 4%
- Iodine no data
- Sodium 132 mg 6%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- High in vitamin K
- Source of folate
- Source of copper
- Source of iron
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 82% Fewer calories than 82% of vegetables and mushrooms.
- 79% More copper than 79% of vegetables and mushrooms.
- 85% More iron than 85% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Wild mushrooms 22 kcal
- Cauliflower 25 kcal
- Lettuce 15 kcal
- Radishes 16 kcal
- Mushrooms 22 kcal
- Courgette 17 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168389.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.