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Calories in Asparagus & Low Calorie Asparagus Recipes
One cup of raw Asparagus contains about 27 calories.
Low Calorie Diet Recipes for Cheesy Asparagus & a Stir Fry Recipe
This little green rod is mined with deliciousness and it's so pretty - and when you perch it on a red or white platter at serving time, your mother in law will be green with envy.
And the calories - oh my, so tiny for something so delicious. An entire cup contains a skinny 27 calories. There are a million ways to prepare Asparagus so I'll share two of my favorite low calorie recipes because it would be really difficult to fit all one-million of them into this page.
Cheesy Asparagus Recipe: You can use fresh, canned or frozen for this recipe. Or you can use the steam-in-a-package varieties. Open the can and drain, or boil the asparagus in water then carefully drain after it is tender. Or you can broil it in the toaster oven using a bit of extra virgin olive oil if desired.
You will also need a small jar of the Mexican queso typically found in the chip section at the market. Add just a bit of skim milk to the cheese sauce to thin it down a bit as its generally very thick Next, heat the cheese sauce and then pour onto the drained asparagus which has been arranged on a serving platter. The cheese sauce is nominally low in caloric content - about 30 to 40 calories per serving so you won't need to use the entire jar. Just 1/3 of a jar should do.
If you don't want to go Mexican style simply sprinkle the asparagus with lemon pepper and top with shredded mozzarella cheese, the low fat skim variety.
Stir Fry Asparagus Diet Recipe: You will need the following ingredients to prepare this recipe: lean chicken tenders which have been washed thoroughly and cut into chunks, one frozen bag of mixed vegetables with asparagus spears, soy sauce, salt, pepper, your favorite Chinese sauce and cooking spray or a bit of extra virgin olive oil.
Cook the chicken in a non-stick pan (use a deep pan) on the stove top until done but not crispy. Carefully add the frozen vegetables and about 1/2 cup of water. Place the lid onto the pot and continue to cook until vegetables are done. Add soy sauce and Chinese sauce.
The terrific thing about this recipe is that you can use as much chicken as you wish and as many vegetables as you wish - and you can even control the amount of soy sauce and Chinese sauce that you opt to add to the pan. Enjoy this stir fry on a bed of white rice,
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Calories & Nutritional Information for Asparagus
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Nutrients, Calories in Asparagus
| Units | 1 cup asparagus ------- 134g | 1 spear small (5" long or less)
------- 12g | 1 spear medium (5-1/4" to 7" long)
------- 16g | 1 spear large (7-1/4" to 8-1/2")
------- 20g | 1 spear extra large (8-3/4" to 10" long)
------- 24g |
|---|---|---|---|---|---|---|
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Proximates in Asapargus | ||||||
| Water |
g
|
124.91
|
11.19
|
14.92
|
18.64
|
22.37
|
| Calories in Asparagus - Energy |
kcal
|
27
|
2
|
3
|
4
|
5
|
| Energy |
kJ
|
114
|
10
|
14
|
17
|
20
|
| Protein |
g
|
2.95
|
0.26
|
0.35
|
0.44
|
0.53
|
| Total lipid (fat) |
g
|
0.16
|
0.01
|
0.02
|
0.02
|
0.03
|
| Ash |
g
|
0.78
|
0.07
|
0.09
|
0.12
|
0.14
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| Carbohydrate, by difference |
g
|
5.20
|
0.47
|
0.62
|
0.78
|
0.93
|
| Fiber, total dietary |
g
|
2.8
|
0.3
|
0.3
|
0.4
|
0.5
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| Sugars, total |
g
|
2.52
|
0.23
|
0.30
|
0.38
|
0.45
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| Sucrose |
g
|
0.31
|
0.03
|
0.04
|
0.05
|
0.06
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| Glucose (dextrose) |
g
|
0.87
|
0.08
|
0.10
|
0.13
|
0.16
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| Fructose |
g
|
1.34
|
0.12
|
0.16
|
0.20
|
0.24
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| Lactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
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| Maltose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
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| Galactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
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Minerals in Asapargus | ||||||
| Calcium, Ca |
mg
|
32
|
3
|
4
|
5
|
6
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| Iron, Fe |
mg
|
2.87
|
0.26
|
0.34
|
0.43
|
0.51
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| Magnesium, Mg |
mg
|
19
|
2
|
2
|
3
|
3
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| Phosphorus, P |
mg
|
70
|
6
|
8
|
10
|
12
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| Potassium, K |
mg
|
271
|
24
|
32
|
40
|
48
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| Sodium, Na |
mg
|
3
|
0
|
0
|
0
|
0
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| Zinc, Zn |
mg
|
0.72
|
0.06
|
0.09
|
0.11
|
0.13
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| Copper, Cu |
mg
|
0.253
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0.023
|
0.030
|
0.038
|
0.045
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| Manganese, Mn |
mg
|
0.212
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0.019
|
0.025
|
0.032
|
0.038
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| Selenium, Se |
mcg
|
3.1
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0.3
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0.4
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0.5
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0.6
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Vitamins in Asapargus | ||||||
| Vitamin C, total ascorbic acid |
mg
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7.5
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0.7
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0.9
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1.1
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1.3
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| Thiamin |
mg
|
0.192
|
0.017
|
0.023
|
0.029
|
0.034
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| Riboflavin |
mg
|
0.189
|
0.017
|
0.023
|
0.028
|
0.034
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| Niacin |
mg
|
1.311
|
0.117
|
0.156
|
0.196
|
0.235
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| Pantothenic acid |
mg
|
0.367
|
0.033
|
0.044
|
0.055
|
0.066
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| Vitamin B-6 |
mg
|
0.122
|
0.011
|
0.015
|
0.018
|
0.022
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| Folate, total |
mcg
|
70
|
6
|
8
|
10
|
12
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
0
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| Folate, food |
mcg
|
70
|
6
|
8
|
10
|
12
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| Folate, DFE |
mcg_DFE
|
70
|
6
|
8
|
10
|
12
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| Choline, total |
mg
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21.4
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1.9
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2.6
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3.2
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3.8
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| Betaine |
mg
|
0.8
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0.1
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0.1
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0.1
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0.1
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| Vitamin B-12 |
mcg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
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| Vitamin B-12, added |
mcg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
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| Vitamin A, RAE |
mcg_RAE
|
51
|
5
|
6
|
8
|
9
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| Retinol |
mcg
|
0
|
0
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
602
|
54
|
72
|
90
|
108
|
| Carotene, alpha |
mcg
|
12
|
1
|
1
|
2
|
2
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
0
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| Vitamin A, IU |
IU
|
1013
|
91
|
121
|
151
|
181
|
| Lycopene |
mcg
|
0
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
951
|
85
|
114
|
142
|
170
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| Vitamin E (alpha-tocopherol) |
mg
|
1.51
|
0.14
|
0.18
|
0.23
|
0.27
|
| Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Tocopherol, beta |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Tocopherol, gamma |
mg
|
0.12
|
0.01
|
0.01
|
0.02
|
0.02
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| Tocopherol, delta |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
0
|
0
|
0
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| Vitamin K (phylloquinone) |
mcg
|
55.7
|
5.0
|
6.7
|
8.3
|
10.0
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| Dihydrophylloquinone |
mcg
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
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Lipids in Asapargus | ||||||
| Fatty acids, total saturated |
g
|
0.054
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0.005
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0.006
|
0.008
|
0.010
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| Fatty acids, total monounsaturated |
g
|
0.000
|
0.000
|
0.000
|
0.000
|
0.000
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| Fatty acids, total polyunsaturated |
g
|
0.067
|
0.006
|
0.008
|
0.010
|
0.012
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
0
|
| Phytosterols |
mg
|
32
|
3
|
4
|
5
|
6
|
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Amino acids in Asapargus | ||||||
| Tryptophan |
g
|
0.036
|
0.003
|
0.004
|
0.005
|
0.006
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| Threonine |
g
|
0.113
|
0.010
|
0.013
|
0.017
|
0.020
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| Isoleucine |
g
|
0.100
|
0.009
|
0.012
|
0.015
|
0.018
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| Leucine |
g
|
0.172
|
0.015
|
0.020
|
0.026
|
0.031
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| Lysine |
g
|
0.139
|
0.012
|
0.017
|
0.021
|
0.025
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| Methionine |
g
|
0.042
|
0.004
|
0.005
|
0.006
|
0.007
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| Cystine |
g
|
0.042
|
0.004
|
0.005
|
0.006
|
0.007
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| Phenylalanine |
g
|
0.100
|
0.009
|
0.012
|
0.015
|
0.018
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| Tyrosine |
g
|
0.070
|
0.006
|
0.008
|
0.010
|
0.012
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| Valine |
g
|
0.154
|
0.014
|
0.018
|
0.023
|
0.028
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| Arginine |
g
|
0.122
|
0.011
|
0.015
|
0.018
|
0.022
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| Histidine |
g
|
0.066
|
0.006
|
0.008
|
0.010
|
0.012
|
| Alanine |
g
|
0.154
|
0.014
|
0.018
|
0.023
|
0.028
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| Aspartic acid |
g
|
0.681
|
0.061
|
0.081
|
0.102
|
0.122
|
| Glutamic acid |
g
|
0.312
|
0.028
|
0.037
|
0.047
|
0.056
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| Glycine |
g
|
0.125
|
0.011
|
0.015
|
0.019
|
0.022
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| Proline |
g
|
0.095
|
0.009
|
0.011
|
0.014
|
0.017
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| Serine |
g
|
0.142
|
0.013
|
0.017
|
0.021
|
0.025
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| Other | ||||||
| Alcohol, ethyl |
g
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
0
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