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Boiled white asparagus Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Boiled white asparagus (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 4.4 g of carbs, 2.6 g of protein, 0.2 g of fat and 2.5 g of fiber. Its 49.2 µg of Vitamin K covers 41% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled white asparagus Nutrition Facts
Selected: 5 piece (medium) · 120 g
26
KCAL / 120G
Carbs
4.4g
· 2% DV
Protein
2.6g
· 5% DV
Fat
0.2g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 35% · Fat 6%
Boiled white asparagus nutrition facts table · 5 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2.6 g | 5% |
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 Medium Boiled white asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 24 g | 5 kcal |
| 3 piece (small) | 70 g | 15 kcal |
| 100 g | 100 g | 22 kcal |
| 5 piece (medium) | 120 g | 26 kcal |
| 1 serving (medium) | 150 g | 33 kcal |
| 1 cup (chopped) | 180 g | 40 kcal |
| 8 piece (large) | 200 g | 44 kcal |
| 2 serving (large) | 300 g | 66 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Boiled white asparagus
Do you peel white asparagus before boiling it?
Yes, peel white asparagus before boiling because its outer skin is tough and fibrous. Use a vegetable peeler from just below the tip down to the base, and trim the woody end. Already boiled white asparagus does not need peeling again.
How is white asparagus different from green asparagus?
White asparagus grows underground and stays pale because it does not develop green pigment in sunlight; green asparagus grows exposed to light. White spears usually taste milder and have a more fibrous outer layer, so they are peeled before cooking.
How do you serve boiled white asparagus?
Boiled white asparagus is often served warm with melted butter or hollandaise sauce, and lemon with olive oil makes a lighter dressing. It also pairs well with potatoes, eggs, fish, and meat. Drain the spears well before adding a sauce.
Why does boiled white asparagus taste bitter?
A bitter taste in boiled white asparagus can come from older spears or from the variety. Choose fresh, firm stalks, peel them thoroughly, and remove the woody base. Overcooking can also leave the asparagus with an unpleasant flavor and texture.
How should you store boiled white asparagus?
Store boiled white asparagus in a covered container in the refrigerator once it has cooled. Keep it chilled rather than leaving it at room temperature, and eat it promptly. Discard it if it develops an off smell, a slimy surface, or a changed appearance.
Can you freeze boiled white asparagus?
Yes, you can freeze boiled white asparagus, but it may become soft and watery after thawing. Drain it well and pack it airtight before freezing. It works better thawed in soup, sauce, or another hot dish than served as a crisp side.
Can you eat boiled white asparagus cold?
Yes, boiled white asparagus can be eaten cold. Drain and chill it, then add it to a salad or serve it with lemon and olive oil. Do not leave it at room temperature for an extended period before chilling.
Why is boiled white asparagus tough or stringy?
Boiled white asparagus is often tough or stringy because the peel was not removed thoroughly or the woody base was left on. Peel thick spears all the way down the stalk and trim the bottom; older asparagus can also be fibrous.
Does boiled white asparagus make your urine smell different?
Yes, asparagus can give some people’s urine a different smell because digestion produces sulfur-containing compounds. Boiled white asparagus can have the same effect. The change is temporary, and many people do not notice it.
What sauce goes best with boiled white asparagus?
Hollandaise is a classic sauce for boiled white asparagus, while melted butter is a simple traditional choice. For a fresher, lighter pairing, use lemon juice and olive oil. Drain the asparagus thoroughly so the sauce clings instead of becoming watery.
Boiled white asparagus Vitamins & Minerals
Vitamins
Vitamin K
49.2µg · 41% DV
Folate
82.8µg · 21% DV
B1
0.19mg · 16% DV
B2
0.16mg · 12% DV
Minerals
Copper
0.14mg · 16% DV
Phosphorus
62mg · 9% DV
Manganese
0.19mg · 8% DV
Potassium ⭐
242mg · 7% DV
Sodium
2.4mg · 0% DV
Boiled white asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled white asparagus
To burn the 26 calories in 5 piece (medium) (120 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 Boiled white asparagus?
Boiled white asparagus is made from asparagus spears grown beneath mounded soil to keep them from turning green, then cooked until tender. It is especially associated with springtime in parts of Europe, including Germany, where the seasonal harvest is celebrated.
The spears are mild, delicate and soft, with a subtler, less grassy flavour than green asparagus. They are often served warm with potatoes and a buttery or hollandaise-style sauce, or cooled and added to salads. Boiled white asparagus is a light vegetable with some fibre: a 100 g portion has 22 calories. For a simpler, lighter plate, pair it with lemon and olive oil, or serve alongside eggs, fish or beans.
How Nutritious Is Boiled white asparagus?
Nutrient density
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 Boiled white 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 Boiled white asparagus Contain Allergens?
No known major allergens
Which Diets Is Boiled white 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
Boiled white asparagus Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.