Calories in Asparagus
Asparagus is a nutrient-dense spring vegetable known for its distinct flavor and tender spears. It is low in calories and rich in vitamins K, A, C, and folate, as well as antioxidants. Its high fiber content contributes to digestive health.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (134g) | 1 cup (134g) | 27 | 3g | 5.2g | 0.2g |
| 100 g | 100 g | 20 | 2.2g | 3.9g | 0.1g |
| 1 oz (28g) | 1 oz (28g) | 6 | 0.6g | 1.1g | 0g |
| 1 spear small (5" long or less) (12g) | 1 spear small (5" long or less) (12g) | 2 | 0.3g | 0.5g | 0g |
| 1 spear large (7-1/4" to 8-1/2") (20g) | 1 spear large (7-1/4" to 8-1/2") (20g) | 4 | 0.4g | 0.8g | 0g |
| 1 lb (454g) | 1 lb (454g) | 91 | 10g | 17.6g | 0.5g |
Health Benefits
Rich in Nutrients: Asparagus is an excellent source of vitamins K, A, C, and folate, essential for bone health, vision, immunity, and cell growth.
High in Antioxidants: It contains various antioxidants, including flavonoids and polyphenols, which help protect cells from damage by free radicals.
Supports Digestive Health: With its good fiber content, asparagus aids in healthy digestion, promotes regularity, and supports a healthy gut microbiome.
Nutrition Tips
- Enjoy asparagus steamed, roasted, or grilled with minimal oil to keep it low in calories and fat.
- Pair asparagus with a lean protein source like chicken or fish for a balanced, satisfying meal.
- Incorporate asparagus into salads, stir-fries, or omelets to easily boost your vegetable intake.
- To retain its vibrant color and nutrients, cook asparagus until it's tender-crisp, avoiding overcooking.
- Asparagus is a natural diuretic; ensure adequate hydration when consuming larger amounts.
GAYA Tracking Tip
For accurate tracking, photograph your asparagus before it's mixed into complex dishes or heavily sauced. This allows GAYA to better identify the quantity and preparation method.
Frequently Asked Questions
How many calories are in a typical serving of asparagus?+
A 100-gram serving of asparagus (about 5-6 medium spears) contains approximately 25 calories. This makes it a very low-calorie vegetable, ideal for weight management.
Is asparagus good for weight loss?+
Yes, asparagus is excellent for weight loss due to its low calorie count, high fiber content, and significant water content. It helps you feel full and satisfied without adding many calories.
Does cooking asparagus affect its nutritional value?+
Cooking asparagus, especially steaming or grilling, generally retains most of its nutrients. Boiling can cause some water-soluble vitamins (like Vitamin C and some B vitamins) to leach into the water, but overall, it remains a highly nutritious vegetable.
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