Calories in 4 Oz of Cooked Frozen Asparagus

4 oz of cooked frozen asparagus (113 g) has 20 calories. That is 1% of a 2,000 calorie diet.

The calories come from 3.3 g of protein, 0.5 g of fat and 2.2 g of carbohydrates, a split of 51% protein, 16% fat and 33% carbs. For comparison, 3 oz of cooked frozen asparagus has 15 calories. Burning 20 calories takes about 4 minutes of brisk walking or 2 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Cooked Frozen Asparagus Calorie Calculator

AmountUnit

Cooked with

20cal

in 4 oz of cooked frozen asparagus (113 g)

Protein3.3 g51% of calories

Fat0.5 g16% of calories

Carbs2.2 g33% of calories

1% of a 2,000 calorie day

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Cooked Frozen Asparagus calories by serving size

Common amounts of cooked frozen asparagus (no added fat) with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
5g	5 g	1	0.1 g	0 g	0.1 g
1 spear	16 g	3	0.5 g	0.1 g	0.3 g
1 oz	28 g	5	0.8 g	0.1 g	0.5 g
2 spears	32 g	6	0.9 g	0.1 g	0.6 g
1/2 cup	90 g	16	2.6 g	0.4 g	1.7 g
100g	100 g	18	2.9 g	0.4 g	1.9 g
4 oz	113 g	20	3.3 g	0.5 g	2.2 g
1 cup	180 g	32	5.3 g	0.8 g	3.4 g

4 oz of cooked frozen asparagus, by cooking fat

The fat used in the pan changes the total. Same amount, cooked 3 ways.

No added fat20

Butter42

Oil50

Cooked Frozen Asparagus vs similar foods

Calories per 100 g compared with other vegetables.

Cooked Canned Asparagus19

Cooked Frozen Asparagus18

Boiled Frozen Asparagus18

Cooked Frozen Asparagus: common questions

How many calories are in 4 oz of cooked frozen asparagus?

4 oz of cooked frozen asparagus weighs about 113 g and has 20 calories.

How much protein is in 4 oz of cooked frozen asparagus?

4 oz of cooked frozen asparagus has 3.3 g of protein, which is 7% of the 50 g Daily Value.

How many carbs are in 4 oz of cooked frozen asparagus?

4 oz of cooked frozen asparagus has 2.2 g of carbohydrates, including 1.8 g of fiber and 0.4 g of sugars.

How much cooked frozen asparagus is 100 calories?

100 calories of cooked frozen asparagus is 556 g, about 139 pieces of cooked frozen asparagus.

More about cooked frozen asparagus

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2709835, Butter: 2709844, Oil: 2709843. Original description: Asparagus, frozen, cooked, no added fat. Portion weights are USDA household measures.