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Frozen asparagus Calories
Low-calorie, fiber-rich, good source of folate and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Frozen asparagus (134 g) has 32 calories. That works out to 24 calories per 100 g. It contains 5.5 g of carbs, 3.6 g of protein, 0.3 g of fat and 2.8 g of fiber. Its 54.9 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Frozen asparagus Nutrition Facts
Selected: 1 cup (chopped) · 134 g
32
KCAL / 134G
Carbs
5.5g
· 2% DV
Protein
3.6g
· 7% DV
Fat
0.3g
· 0% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 37% · Fat 7%
Frozen asparagus nutrition facts table · 1 cup (chopped) (134 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.02 mg | 0% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 3.6 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Frozen asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 134 g | 32 kcal |
| ½ cup (chopped) | 67 g | 16 kcal |
| 1 serving (small) | 85 g | 20 kcal |
| 6 piece (whole) | 90 g | 22 kcal |
| 100 g | 100 g | 24 kcal |
| 1 serving (medium) | 150 g | 36 kcal |
| 10 piece (whole) | 150 g | 36 kcal |
| 1 serving (large) | 220 g | 53 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Frozen asparagus
Can you roast frozen asparagus without thawing it?
Yes, roast frozen asparagus straight from the freezer. Spread it in a single layer, add oil and seasoning, and roast until tender with browned edges; crowding the pan traps steam and makes the spears soft.
How do you cook frozen asparagus in an air fryer?
Cook frozen asparagus directly in the air fryer without thawing it. Arrange the spears in a loose layer, lightly coat them with oil, and cook until tender and browned, shaking or turning them partway through.
Should frozen asparagus be thawed before cooking?
No, frozen asparagus usually cooks best without thawing first. Add it straight to a hot pan, oven, or steamer; thawing can release water and leave the spears limp, especially in quick-cooking recipes.
Why does frozen asparagus turn soggy?
Frozen asparagus turns soggy when it is thawed or cooked for too long. Cook it from frozen, use a hot pan or oven, and avoid crowding the spears so moisture can escape instead of steaming them.
Can frozen asparagus replace fresh asparagus in recipes?
Yes, frozen asparagus works well in soups, casseroles, pasta, and frittatas in place of fresh asparagus. It releases more moisture as it cooks, so it is less suitable when a recipe depends on crisp, firm spears.
How do you microwave frozen asparagus?
Put frozen asparagus in a microwave-safe dish with a small splash of water and cover it loosely. Microwave until tender, then drain any liquid; check it as it cooks so the spears do not become over-soft.
How long does frozen asparagus keep after opening?
Keep opened frozen asparagus tightly sealed in the freezer to limit drying and freezer burn. For best texture, use it within the storage period on the package; once thawed, refrigerate it and cook it promptly rather than refreezing it.
Can you eat frozen asparagus raw in a smoothie or salad?
It is better to cook frozen asparagus before eating it. Frozen vegetables are intended to be cooked, and thawed asparagus is often watery and limp; steaming or sautéing gives it a more appealing texture.
Does frozen asparagus taste different from fresh asparagus?
Frozen asparagus can taste slightly softer and less crisp than fresh asparagus after cooking. Its flavor still works well in cooked dishes, and the difference is less noticeable in soups, pasta, and casseroles.
What can you season frozen asparagus with?
Frozen asparagus pairs well with olive oil, garlic, black pepper, lemon, and Parmesan. Add acidic ingredients such as lemon after cooking for a brighter flavor, and season lightly if serving it with a salty main dish.
Frozen asparagus Vitamins & Minerals
Vitamins
Vitamin K
54.94µg · 46% DV
Folate
69.68µg · 17% DV
B1
0.19mg · 16% DV
B2
0.19mg · 15% DV
Minerals
Copper
0.23mg · 26% DV
Phosphorus
70mg · 10% DV
Manganese
0.21mg · 9% DV
Iron
1.47mg · 8% DV
Potassium ⭐
271mg · 8% DV
Sodium
4.02mg · 0% DV
Frozen asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen asparagus
To burn the 32 calories in 1 cup (chopped) (134 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Frozen asparagus?
Frozen asparagus is asparagus spears preserved by freezing, ready to cook without the trimming and washing often needed for fresh bunches. It has a mild, grassy flavour and tends to become tender—sometimes softer than fresh asparagus—when cooked. Around the world, it works well in soups, pasta, omelettes and as a simple vegetable side; sauté it briefly or steam it, then finish with olive oil and lemon.
It is low in calories and provides fibre, folate and vitamin K. For a quick meal, serve it alongside eggs, fish or grains, and avoid overcooking to help it keep its shape.
How Nutritious Is Frozen asparagus?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Frozen asparagus Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Frozen asparagus Contain Allergens?
No known major allergens
Which Diets Is Frozen asparagus Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Frozen asparagus Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.