Asparagus Calories, Carbohydrates,
Cholesterol, Dietary Fat
Written by Sky Taylor, Diet Bites
Quick Recipe for Asparagus, Diet Friendly
Simply place it in a non-stick pan with about an inch of water.
Add salt and pepper and any other seasonings that compliment the vegetable such as lemon pepper or Italian seasonings. Cover with a lid and bring to a full boil using medium heat.
Fresh specimens cook very rapidly, so after five minutes of cooking, remove the lid and be mindful of the steam - because it can do damage to the skin on the face and arms - as well as cause damage to the eyes.
Do a taste-test to ensure that the asparagus is tender to the bite.
If so, remove from the heat and drain. Drizzle with balsamic vinegar for 5 calories per serving or use one of your favorite low calorie, low fat salad dressings.
Sprinkle with sliced almonds to add more nutritional values to the side dish or cover with a couple of slices of low fat skim mozzarella cheese. Because the asparagus is piping hot, the cheese will melt quite quickly.
Serving Suggestions
Serve with a side of pan-roasted chicken or a pork chop, a side of wild rice and a dinner roll with reduced fat margarine. Add a tall glass of strawberry or raspberry tea prepared with tea bags; add sugar substitute for sweetening power if you wish for zero calories in the serving of tea.
Preparation Notes, Food Safety
When you're at the market, look for a sturdy specimen; if it is brown or slimy - walk on by and head to the frozen section to pick your product.
Be sure to thoroughly wash this vegetable before using as more likely than not it was handled by human hands amid the processing stage, as well as by little Johnny and his mother at the market - and heaven only knows what Johnny has been touching before he soared to the market with mommy.
In addition, the tips of the asparagus are naturally tender, even in specimens that are a bit past their prime.
However, the stalks can be quite woody and tough.
Therefore, before you add to the pan, use a sharp knife and test at different areas on the stalk until you can easily slice through. You'll want to trim the bundle at this point.
To do such, collect the bunch at the top end on the side of the stalks and cut the tough ends off in one movement. If the tough ends are not removed before cooking, once they arrive at the table it will be necessary for anyone dining to do such.
These woody, hard areas of the vegetable can ruin the recipe and become an unpleasant experience for the diner. So unless you're dining solo, we recommend doing such amid the preparation and cooking phases.
Calories, Nutrition in Asparagus
Asparagus, raw |
Unit Measures |
1 cup |
1 spear, small 5" long or less |
1 spear, medium 5-1/4" to 7" long |
1 spear, large 7-1/4" to 8-1/2" |
1 spear tip 2" long or less |
|
Alanine |
g
|
0.154 |
0.014 |
0.018 |
0.023 |
0.004 |
|
Alcohol, ethyl |
g
|
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
Arginine |
g
|
0.122 |
0.011 |
0.015 |
0.018 |
0.003 |
|
Ash |
g
|
0.78 |
0.07 |
0.09 |
0.12 |
0.02 |
|
Aspartic acid |
g
|
0.681 |
0.061 |
0.081 |
0.102 |
0.018 |
|
Betaine |
mg
|
0.8 |
0.1 |
0.1 |
0.1 |
0.0 |
|
Caffeine |
mg
|
0 |
0 |
0 |
0 |
0 |
|
Calcium, Ca |
mg
|
32 |
3 |
4 |
5 |
1 |
|
Calories |
kcal
|
34 |
3 |
4 |
5 |
1 |
|
Carbohydrate |
g
|
5.20 |
0.47 |
0.62 |
0.78 |
0.14 |
|
Carotene, alpha |
mcg
|
12 |
1 |
1 |
2 |
0 |
|
Carotene, beta |
mcg
|
602 |
54 |
72 |
90 |
16 |
|
Cholesterol |
mg
|
0 |
0 |
0 |
0 |
0 |
|
Choline, total |
mg
|
21.4 |
1.9 |
2.6 |
3.2 |
0.6 |
|
Copper, Cu |
mg
|
0.253 |
0.023 |
0.030 |
0.038 |
0.007 |
|
Cryptoxanthin, beta |
mcg
|
0 |
0 |
0 |
0 |
0 |
|
Cystine |
g
|
0.042 |
0.004 |
0.005 |
0.006 |
0.001 |
|
Monounsaturated Fats |
g
|
0.000 |
0.000 |
0.000 |
0.000 |
0.000 |
|
Polyunsaturated Fats |
g
|
0.067 |
0.006 |
0.008 |
0.010 |
0.002 |
|
Saturated Fats |
g
|
0.054 |
0.005 |
0.006 |
0.008 |
0.001 |
|
Fiber, total dietary |
g
|
2.8 |
0.3 |
0.3 |
0.4 |
0.1 |
|
Folate, DFE |
mcg_DFE
|
70 |
6 |
8 |
10 |
2 |
|
Folate, food |
mcg
|
70 |
6 |
8 |
10 |
2 |
|
Folate, total |
mcg
|
70 |
6 |
8 |
10 |
2 |
|
Folic acid |
mcg
|
0 |
0 |
0 |
0 |
0 |
|
Fructose |
g
|
1.34 |
0.12 |
0.16 |
0.20 |
0.04 |
|
Galactose |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Glucose (dextrose) |
g
|
0.87 |
0.08 |
0.10 |
0.13 |
0.02 |
|
Glutamic acid |
g
|
0.312 |
0.028 |
0.037 |
0.047 |
0.008 |
|
Glycine |
g
|
0.125 |
0.011 |
0.015 |
0.019 |
0.003 |
|
Histidine |
g
|
0.066 |
0.006 |
0.008 |
0.010 |
0.002 |
|
Iron, Fe |
mg
|
2.87 |
0.26 |
0.34 |
0.43 |
0.07 |
|
Isoleucine |
g
|
0.100 |
0.009 |
0.012 |
0.015 |
0.003 |
|
Lactose |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Leucine |
g
|
0.172 |
0.015 |
0.020 |
0.026 |
0.004 |
|
Lutein + zeaxanthin |
mcg
|
951 |
85 |
114 |
142 |
25 |
|
Lycopene |
mcg
|
0 |
0 |
0 |
0 |
0 |
|
Lysine |
g
|
0.139 |
0.012 |
0.017 |
0.021 |
0.004 |
|
Magnesium, Mg |
mg
|
19 |
2 |
2 |
3 |
0 |
|
Maltose |
g
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Manganese, Mn |
mg
|
0.212 |
0.019 |
0.025 |
0.032 |
0.006 |
|
Methionine |
g
|
0.042 |
0.004 |
0.005 |
0.006 |
0.001 |
|
Niacin |
mg
|
1.311 |
0.117 |
0.156 |
0.196 |
0.034 |
|
Pantothenic acid |
mg
|
0.367 |
0.033 |
0.044 |
0.055 |
0.010 |
|
Phenylalanine |
g
|
0.100 |
0.009 |
0.012 |
0.015 |
0.003 |
|
Phosphorus, P |
mg
|
70 |
6 |
8 |
10 |
2 |
|
Phytosterols |
mg
|
32 |
3 |
4 |
5 |
1 |
|
Potassium, K |
mg
|
271 |
24 |
32 |
40 |
7 |
|
Proline |
g
|
0.095 |
0.009 |
0.011 |
0.014 |
0.002 |
|
Protein |
g
|
2.95 |
0.26 |
0.35 |
0.44 |
0.08 |
|
Retinol |
mcg
|
0 |
0 |
0 |
0 |
0 |
|
Riboflavin |
mg
|
0.189 |
0.017 |
0.023 |
0.028 |
0.005 |
|
Selenium, Se |
mcg
|
3.1 |
0.3 |
0.4 |
0.5 |
0.1 |
|
Serine |
g
|
0.142 |
0.013 |
0.017 |
0.021 |
0.004 |
|
Sodium, Na |
mg
|
3 |
0 |
0 |
0 |
0 |
|
Sucrose |
g
|
0.31 |
0.03 |
0.04 |
0.05 |
0.01 |
|
Sugars, total |
g
|
2.52 |
0.23 |
0.30 |
0.38 |
0.07 |
|
Theobromine |
mg
|
0 |
0 |
0 |
0 |
0 |
|
Thiamin |
mg
|
0.192 |
0.017 |
0.023 |
0.029 |
0.005 |
|
Threonine |
g
|
0.113 |
0.010 |
0.013 |
0.017 |
0.003 |
|
Tocopherol, beta |
mg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Tocopherol, delta |
mg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Tocopherol, gamma |
mg
|
0.12 |
0.01 |
0.01 |
0.02 |
0.00 |
|
Total Fat |
g
|
0.16 |
0.01 |
0.02 |
0.02 |
0.00 |
|
Tryptophan |
g
|
0.036 |
0.003 |
0.004 |
0.005 |
0.001 |
|
Tyrosine |
g
|
0.070 |
0.006 |
0.008 |
0.010 |
0.002 |
|
Valine |
g
|
0.154 |
0.014 |
0.018 |
0.023 |
0.004 |
|
Vitamin A, IU |
IU
|
1013 |
91 |
121 |
151 |
26 |
|
Vitamin A, RAE |
mcg_RAE
|
51 |
5 |
6 |
8 |
1 |
|
Vitamin B-12 |
mcg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Vitamin B-12, added |
mcg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Vitamin B-6 |
mg
|
0.122 |
0.011 |
0.015 |
0.018 |
0.003 |
|
Vitamin C |
mg
|
7.5 |
0.7 |
0.9 |
1.1 |
0.2 |
|
Vitamin E |
mg
|
1.51 |
0.14 |
0.18 |
0.23 |
0.04 |
|
Vitamin E, added |
mg
|
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
Vitamin K |
mcg
|
55.7 |
5.0 |
6.7 |
8.3 |
1.5 |
|
Zinc, Zn |
mg
|
0.72 |
0.06 |
0.09 |
0.11 |
0.02 |
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