How to Cook Asparagus | EatingWell It contains 0.22 grams of fat and 0 mg of Cholesterol. Asparagus, drained, boiled, cooked nutrition facts and ... In both forms, asparagus also has diuretic properties. Cover and cook on high for 6-8 hours. Still, the only way to reap these nutritional rewards is by cooking them the right way. The highest amount of calories from the 4 cooked items is in Asparagus, cooked, boiled, drained where the amount is 22 kcal per 100g. 55.7 mcg vitamin K (70 percent DV) 1,013 IU vitamin A (20 percent DV) 70 mcg folate (17 percent DV) 2.9 mg iron (16 percent DV) The latter is 1.2 g sugar and 1.8 g of dietary fiber, the rest is complex carbohydrate. What Is White Asparagus? | EatingWell Asparagus was first grown in Greece more than 2,500 years ago, and was also cultivated and savored by the ancient Romans and Egyptians. In a Cooked Asparagus ( (1 Cup Serving) ) there are about 72 calories out of which 37 calories come from fat. White Asparagus Nutrition. "Common wisdom says cooked vegetables have fewer nutrients than fresh ones, but that isn't always the case," says Amy Keating, a dietitian at CR. = 20 cal. Step 2. Whether simply grilled with olive oil, salt, and pepper or roasted in truffle oil and parmesan, asparagus is without a doubt one of the most elegant and versatile veggies around. PDF Potassium Content of Foods - Michigan Medicine Con Poulos. Calories in Cooked Asparagus (100 g, 1 g...) Nutrition ... 5 grams carbohydrates. Asparagus, drained, boiled, cooked contains 20 calories per 90 g serving. Cooked Asparagus. It feeds your corneas and retinas and it. Protein: 2.2 grams. 48 calories of Olive Oil, (0.40 tbsp) 15 calories of Asparagus, fresh, (4 spear, medium (5-1/4" to 7" long)) 2 calories of Garlic, (0.40 tsp) Cooked Asparagus Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 72 % Daily Values* Total Fat 4.09g 5% Saturated Fat 0.819g 4% Trans Fat - Polyunsaturated Fat 1.326g Monounsaturated Fat 1.76g Cholesterol 0mg 0% Sodium 427mg 19% Total Carbohydrate 7.46g 3% Dietary Fiber 3.5g 13% Sugars 2.33g Protein 4.31g Vitamin D - Calcium 41mg 3% Asparagus is also a wonderful addition to pasta with mixed vegetables, a chicken or tofu stir-fry or an omelet. Then begin wrapping each spear with the cut bacon as tightly as possible, overlapping slightly. Asparagus, cooked with oil, fresh contains 89 calories per 185 g serving. Explore creative ways to add this vegetable to your diet. Comparing raw and cooked asparagus shows that cooking can change the levels of potassium by 22 mg in a 100g serving. Asparagus, canned, regular pack, solids and liquids. The highest amount of potassium from the 4 cooked items is in Asparagus, cooked, boiled, drained where the amount is 224 mg per 100g. Remove from burner. NUTRITION FACTS - ASPARAGUS - COOKED ASPARAGUS You searched for total carbs in Cooked Asparagus which belongs to Vegetables. Asparagus is rich in vitamins K and B1, as well as calcium, protein and fiber. Green Beans. California Asparagus Commission. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. It also contains about 37 calories that come from fat. Each serving offers: ( 12 ) 13 calories 1.5 grams (g) protein (3 percent daily value, or DV) 0.1 g fat 2.6 g carbohydrates. Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper. It offers several nutrients including a large amount of vitamin K and folate. Because of its tough texture, cooking is the most popular preparation method. = 20 cal. Con Poulos. 36% from Protein (4.3g) 7% from Fat (0.4g) 57% from Carbs (7.4g) Quick Stats Calories 40 2% DV Protein 4.3 g 9% DV Fat 0.4 g 1% DV Carbs 7.4 g 2% DV Fiber 3.6 g 13% DV Sugar 2.3 g 5% DV Sodium 25 mg 1% DV Potassium is good for blood pressure and asparagus also contains a compound called asparaptine, which helps improve blood flow and in turn helps lower blood pressure. Because asparagus is made up of about 94% water, this veggie is very hydrating. Preheat an oven to 425 degrees F (220 degrees C). Track calories, carbs, fat, and 18 other key nutrients. Nutrition Facts Serving Size: (1 Cup Serving) Amount Per Serving Calories 72 Calories from Fat 37 Cooked Asparagus (from Frozen, Fat Added in Cooking) per 1 cup - Calories: 65kcal | Fat: 4.44g | Carbs: 3.53g | Prot: 5.29g Other sizes: 1 spear tip - 1kcal , 1 285 g frozen package yields - 105kcal , 1 spear - 4kcal , more. Cooked Asparagus (from Fresh, Fat Added in Cooking) per 1 cup - Calories: 72kcal | Fat: 4.09g | Carbs: 7.46g | Prot: 4.31g Other sizes: 1 medium spear - 6kcal , 1 serving - 36kcal , 1 extra large spear - 9kcal , more. Step 3 - Wrap the dish with foil paper and toss until all the ingredients coat asparagus. Asparagus, canned, no salt added, solids and liquids. Asparagus is a bright green vegetable that is synonymous with spring. According to a 2007 study in Nutrition Research, steamed green beans may have greater cholesterol-lowering benefits than raw green beans. Step 2. Nutritional overview of raw and cooked asparagus (100 g) and for reference, the Recommended Daily Intake (RDI) of the nutrients based on a 2000 kcal diet. It can be eaten raw or cooked; however, cooking times affect health benefits. Roast for a . Asparagus, with salt, drained, boiled, cooked contains 20 calories per 90 g serving. If you hold both ends of the asparagus between your hands and bend it, it should have some bend but still a bit of a snap if you break it in half. According to one study, the bioavailability of beta-carotene can significantly increase when the food source is heated or treated. Serve beef with potatoes, asparagus, and oranges on the side. Asparagus is known for making pee smell funny. But it can has so many benefits, like helping you beat bloat and lose weight, thanks to its diuretic properties and high fiber content. Asparagus is extremely low in calories at about 20 per serving (five spears), has no fat, and is low in sodium. It is a wonderful (and tasty!) Cooked white asparagus has about double the amount of vitamin C (18.18 mg per cup vs. 9.93 mg) and about half the amount of vitamin A (757.58 IU per cup vs. 1297.74 IU). Capsules. 3 grams of protein. The average serving of cooked Asparagus is 134g, around one cup. Asparagus 5 spears 38 Lettuce, green leaf 1 cup 97 Asparagus, frozen 1/2 cup 72 Lettuce, romaine 1 cup 57 Broccoli, raw 1/2 cup 45 Noodles, spinach 1/2 cup 81 Cabbage, coleslaw 1/2 cup 37 Okra, frozen 1/2 cup 44 Cabbage, green 1/2 cup 82 Prunes, dried 5 each 25 Add to a bowl and stir in cherry tomatoes, shallots, thyme, salt and pepper. (link is external) Produce for Better Health Foundation. For best nutrition and taste, cook asparagus by steaming lightly in a steamer or microwave, grilling or stir-frying. Nutritional benefits of asparagus An 80g portion of asparagus (boiled) provides: 21 Kcal / 88KJ 2.7g protein 0.6g fat 1.1g carbohydrates 1.5g fibre 176mg potassium 311mcg carotene 138mcg folate 8mg vitamin C Five asparagus spears or 80g of asparagus counts as one portion towards your five-a-day. Calories in Asparagus Cooked based on the calories, fat, protein, carbs and other nutrition information submitted for Asparagus Cooked. Low in calories, but high in nutrients, just a half cup of cooked asparagus provides 20 calories, 2 grams of fiber and 2 grams of protein. Preheat oven to 425° F. In a small bowl, combine oil with lemon juice, thyme, pepper, and garlic. This serving contains 0.2 g of fat, 4.3 g of protein and 7.5 g of carbohydrate. 1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. Pork is an excellent source of protein. In fact, just half a cup (90 grams) of cooked asparagus contains ():Calories: 20 Protein: 2.2 grams Fat: 0.2 grams Fiber: 1 . Start your food diary today! Asparagus, canned, drained solids. It can be eaten raw or cooked; however, cooking times affect health benefits. Once they're cooked, however, the lycopene becomes much easier for our bodies to utilize, says Wendy Bazilian, RD, coauthor of Eat Clean, Stay Lean. Add garlic granules ( or substitute with garlic powder or 2 cloves minced . The piece points out other vegetables that may be more nutritious when cooked, including asparagus, beans, carrots, celery, mushrooms, potatoes and tomatoes. For example, on our site, you Asparagus Nutrition Facts Cooked can buy a new essay written by Asparagus Nutrition Facts Cooked a great specialist for less than $8.99 per page. Cooked Asparagus (from Fresh) Nutrition Facts Serving Size 2 oz Amount Per Serving Calories 22 % Daily Values* Total Fat 1.25g 2% Saturated Fat 0.251g 1% Trans Fat - Polyunsaturated Fat 0.406g Monounsaturated Fat 0.539g Cholesterol 0mg 0% Sodium 131mg 6% Total Carbohydrate 2.28g 1% Dietary Fiber 1.1g 4% Sugars 0.71g Protein 1.32g Vitamin D - olive oil. Step 3. Track calories, carbs, fat, and 18 other key nutrients. When brewed into a hot tea, asparagus infusions can help prevent iron deficiency anemia due to its gluthathione compounds. Add to Tracking Add to Compare Create Recipe Add to My Foods. Health Benefits Asparagus, no added fat, cooked, fresh contains 38 calories per 180 g serving. Place a medium non-stick pan over medium heat and add 2 tsp. Nutrition information for Asparagus Cooked. Vitamin A, for example, is important for keeping your eyes healthy. Wrap the asparagus with bacon. Cooked. 2. Step 3. Below is asparagus nutrition information for one cup of raw asparagus, according to the USDA: 27 calories per cup. You have 22 calories from 100 grams of Cooked Asparagus, the 1% of your total daily needs. Bake for 5-6 minutes or until the asparagus is crisp-tender. This includes topic research, writing, editing, Asparagus Nutrition Facts Cooked proofreading, formatting, plagiarism check, and follow-up revisions. Trim woody ends off asparagus.. Pat chicken dry, and season both sides with a pinch of salt and pepper.. 2 Cook the Chicken. Place the asparagus into a mixing bowl, and drizzle with the olive oil. Calories in Asparagus Cooked based on the calories, fat, protein, carbs and other nutrition information submitted for Asparagus Cooked. Cook asparagus spears on high in a microwave-safe dish covered with plastic wrap until just tender, 5 to 10 minutes. There are 6 calories in 1 medium spear of Cooked Asparagus (from Fresh). Calories per serving of baked asparagus. Advertisement. Nutrition information for Asparagus Cooked. Take out 10 slices of classic cut bacon and cut each one lengthwise using kitchen shears. Herbal Remedies & Supplements. MORE: 6 Recipes With Fresh, Local Tomatoes 3. Plus, it's a low-calorie, nutrient-rich vegetable that's made up of 94% water—making it an excellent weight-loss food. Cooked Asparagus (Fat Not Added in Cooking) per 1 cup - Calories: 40kcal | Fat: 0.40g | Carbs: 7.36g | Prot: 4.30g Other sizes: 1 medium spear - 3kcal , 1 small spear - 2kcal , 1 spear tip - 1kcal , more. In order to make the most of asparagus nutritional value, it is better to consume it steamed or blanched. Advertisement. In fact, according to an August 2014 article published by the Health Sciences Academy, cooked tomatoes have 35 percent more cancer-fighting lycopene than their raw counterparts. way to promote . Start your food diary today! Asparagus, small spears, cooked ½ cup or 6 spears 155 Cabbage, cooked ½ cup 150 Carrots, cooked or raw ½ cup 180 Cauliflower, raw ½ cup 150 Celery, raw ½ cup 155 Corn, cooked ½ cup or 1 ear 195 Cucumbers, cooked or raw ½ cup 80 Eggplant, cooked ½ cup 60 Green Beans, cooked ½ cup 90 Lettuce, all types, raw 1 cup 100 Add to Tracking Add to Compare Create Recipe Add to My Foods. Nutrients in Cooked Asparagus. 1 of the 14 healthiest vegetables in the world . Add chicken to hot pan and cook until browned and chicken reaches a minimum internal temperature of 165 degrees, 5-7 minutes per side.. Asparagus is a veggie that is chock full of nutrients, but low in fat and carbs. 100 grams of Cooked Asparagus contain 2.4 grams of protein, 0.22 grams of fat, 4.11 grams of carbohydrates, and 2 grams of fiber. Cooked Asparagus. 4 So if you are eating the vegetable to increase your vitamin A intake, you may want to gently steam or roast it first. 34.3% 7.1% 58.7% Protein Total Fat Total Carbohydrate 40 cal. Where do the calories in Asparagus, boiled come from? "Some nutrients in fruits and vegetables . (link is external) Ohio State University Extension. Place asparagus in baking dish, and toss with herb mixture. There are 72 calories in 1 cup of Cooked Asparagus. Asparagus cooked foods Daily values are based on 2000 calorie diet and 155 lbs body weight ( change ). The latter is 3.6 g sugar and 4.1 g of dietary fiber, the rest is complex carbohydrate. Cover and allow to cook over medium heat for 4 minutes. There are 20 calories in 100 g of Cooked Asparagus. Both pork and asparagus are high in potassium. Top 10 Ways to Enjoy Asparagus. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. It is a flowering perennial . Summary Asparagus is a low-calorie vegetable that is also low in fat. The number of food items which are cooked are 4 items. Asparagus is a highly nutritious vegetable that can be eaten cooked or raw. Preheat an oven to 425 degrees F (220 degrees C). The nutritional value of white asparagus is not that different from green asparagus. As a side dish, it pairs just as well with steak as it does with seafood or vegan pilaf. Infusion. 100 grams of Cooked Asparagus contain 4.11 grams of carbohydrates, 2 grams of fiber, 2.4 grams of protein, 14 milligrams of sodium, and 92.63 grams of water Cooked Asparagus have 0 milligrams of Cholesterol and 0.22 grams of fat. A 2009 study prepared broccoli using five popular methods - boiling, microwaving, steaming, stir-frying and stir-frying/boiling. Just before serving beef, preheat oven to 400 degrees. There are 20 calories in 100 g of Cooked Asparagus. Now drizzle the vegetable or olive oil, sprinkle salt and pepper, and top with crushed garlic. Packed with a slightly sweet, slightly nutty flavor, asparagus is also nutrient dense: it offers calcium, iron, magnesium, vitamin C, and loads of vitamin K. Asparagus is great roasted, in a sauté, or on the grill. Cooked Asparagus (from Fresh) Nutrition Facts Serving Size 1 medium spear (5-1/4" to 7" long) Amount Per Serving Calories 6 % Daily Values* Total Fat 0.35g 0% Saturated Fat 0.071g 0% Trans Fat - Polyunsaturated Fat 0.115g Monounsaturated Fat 0.152g Cholesterol 0mg 0% Sodium 37mg 2% Total Carbohydrate 0.64g 0% Dietary Fiber 0.3g 1% Sugars 0.2g Recipes to Try: Healthy and Delicious Recipe for Fresh Asparagus. Now line a baking sheet with foil and place a wire rack on top. 3 grams fiber. Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, asparagus contains more folate. A Cooked Asparagus of Asparagus contains about 72 Calories per serving. Get full nutrition facts and other common serving sizes of Cooked Asparagus including 1 spear tip and 1 small spear. This serving contains 6 g of fat, 4.2 g of protein and 7.5 g of carbohydrate. Average Content for asparagus Microwave for an instant side dish. Add to Tracking Add to Compare Create Recipe Add to My Foods. Prep the baking sheet. A serving of raw Asparagus has 2.1g of fiber per 100g, 6 percent of the recommended daily allowance for women. Asparagus is high in fiber and has a low-calorie content. One serving contains 0.2 g of fat, 2.2 g of protein and 3.7 g of carbohydrate. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Asparagus is extremely low in calories at about 20 per serving (five spears), has no fat, and is low in sodium. Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper. Here you will find the full nutrition facts for Asparagus, cooked, boiled, drained including calories, protein, carbs, fat and much more.. To make sure you are viewing the most accurate nutrition information possible, select a serving size that best represents the actual amount that you are eating. Indicated are also the values of the listed nutrients present in spinach considered as the No. Researchers found steaming kept the highest level of nutrients . Asparagus is low in calories but boasts an impressive nutrient profile. Bake for 10-15 minutes, until tender. The latter is 3.6 g sugar and 4.1 g of dietary fiber, the rest is complex carbohydrate. Step 4 - Cook asparagus 6-inches away from the upper heating element in the oven. The veggie is . This serving contains 0.2 g of fat, 2.2 g of protein and 3.7 g of carbohydrate. The vitamins, minerals, and fiber in asparagus can provide serious health benefits. Cooking carrots also breaks down the cell wall and increases absorption of its other nutrients. Green beans are another one of the many vegetables that are healthier cooked. Or try it shaved into a fresh summer salad. Cooked asparagus should be a bright, vibrant green. Asparagus Nutrition Facts. From lightened veggie-packed pizza and pasta, to breakfast waffles and quiche, these 12 recipes take advantage of asparagus — all under 480 calories per serving. Selecting, Storing, and Serving Ohio Asparagus. Fat: 0.2 grams. Nutrition Facts for Asparagus (Cooked) Asparagus (Cooked) Asparagus Cooked Boiled Drained 40 calories in 1 cup Where do the calories come from? Arrange the asparagus onto a baking sheet in a single layer. 3. There are 15 calories in 1 serving, 3 spears (60 g) of Asparagus, boiled. Remove lid, use tongs to again move the asparagus, and allow to cook uncovered for 3-4 additional minutes. Step 2 - In a rectangular baking dish, place asparagus. One-half cup of cooked asparagus (90g) provides 20 calories, 57% of which come from carbs, 36% from protein, and 7% from fat. It is also a good source of Vitamin B6, Calcium, Magnesium and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin,. The Bottom Line It's low in calories and a great source of nutrients, including fiber, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure. Comparing raw and cooked asparagus shows that cooking can change the levels of calories by 2 kcal in a 100g serving. How many calories are there in Asparagus, cooked, boiled, drained?. Asparagus is a great source of dietary fiber and iron. 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With steak as it does with seafood or vegan pilaf count and nutrient data for all sizes! < /a > green beans may have greater cholesterol-lowering benefits than raw green beans pepper, allow! Still, the rest is complex carbohydrate salt, and pepper, and toss with herb mixture portion.