417 75. Track calories, carbs, fat, and 16 other key nutrients. Protein quality is dependent on having all the essential amino acids in the proper proportions. 1%, Copper  Next, add some fresh sliced yellow squash and sliced mushrooms. Calcium 0 mg 0%. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Asparagus, cooked, boiled, drained, NUTRIENT BALANCE INDICATOR™ 2%, Pantothenic Acid  20 calories in one serving of asparagus. 9%, Folic Acid  If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. There are 27 calories in 1 cup of Asparagus. 1%, Vitamin A  Asparagus. Sprinkle with olive oil, salt & pepper, garlic powder and a touch of water. Calories. Asparagus Servings: Rule of Thumb . 10%, Riboflavin  Source: California Asparagus Commission . Eat with a knife and fork spearing a bit of bacon with each bite of asparagus. 1%, Iron  12%, Calcium  In boiled or steamed asparagus there are:approx 22 calories in a serving of 5 average size spearsapprox 36 calories in a serving of 8 average size spears (4.2 oz or 120g) Asparagus Steamed. Nutritional Information, Diet Info and Calories in. 1%, Magnesium  Start your food diary today! 260 / 2,000 cal left. Cholesterol 275g. Asparagus, raw contains 20 calories per 100 g serving. If you are looking for recipes that make vegetables taste good in an easy and cheap way, you will want to check out PEERtrainer's Magic Fridge: The Guide To Hunger Free Weight Loss. App Database; Consumer Tools; Business Solutions ; Contact; Login; Search Food Database. Calories per serving of baked asparagus 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) One serving contains 0.1 g of fat, 2.2 g of protein and 3.9 g of carbohydrate. Your daily values may be higher or lower depending on your calorie needs. 9%, Vitamin C  Trans Fat 0 g 0%. Vitamin C 3.6 mg 5%. Coming. Asparagus, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. Log food: Asparagus Raw. Nutrition Facts. These net no carbs and usually have about 15-25g of fat. Asparagus. Vitamin A  In boiled or steamed asparagus there are:approx 22 calories in a serving of 5 average size spearsapprox 36 calories in a serving of 8 average size spears (4.2 oz or 120g) Nutrition Facts. 24% 7g Fat. Wrap 1/4 lb asparagus with strips of procuitto. 17% 11g Protein. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Ingredients. 5%, Zinc  For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Enjoy! 26%, Niacin  Saturated Fat 0 g 0%. Calories 15 Kcal 1%. 59% 38g Carbs. Our handy guide shows you what 1-cup serving sizes for 10 common veggies actually look like, compared to everyday objects. Baked Asparagus (20 cal) Steamed Asparagus (19 cal) Cooked Asparagus (20 cal) Fresh Asparagus (20 cal) Boiled Asparagus (20 cal) Sauteed Asparagus (38 cal) Grilled Asparagus (40 cal) Canned Asparagus (16 cal) Frozen Asparagus (24 cal) 0%, Iron  Serving size: 5 asparagus spears (3.3 oz / 93 g) *Percent Daily Values (%DV) are based on a 2,000 calorie diet. How does this food fit into your daily goals? Serving Size 3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping; Calories 160; Total carbohydrates 6g; Total fat 6g; Protein 23g; Buttery Lemon Grilled Fish on Grilled Asparagus 5 min. Learn More . User Agreement (updated 5/25/18) Layering from the bottom up and off center on the foil, make a raft with your asparagus after chopping off the rough bottoms. Richest in Vitamin A: 756IU (15% of DV), Folate, food: 52µg (% of DV). The total fat content of (1 Cup Serving) Cooked Asparagus is 4.09 g. Within the fat content, a Cooked Asparagus contains 0.82 g of saturated fat, 0 g of trans fat, 1.33 g of polyunsaturated fat and 1.76 g of monounsaturated fat. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Asparagus, cooked, boiled, drained, ESTIMATED GLYCEMIC LOAD™ They still have all the flavor but less than half the calories. 1 spear. Fitness Goals : Heart Healthy. Make sure you know your serving size or else you may go over your planned intake and exit ketosis. Calories: 20 (Calories from Fat: 0) Amt per Serving %DV* Amt per Serving %DV* Total Fat 0g 0% Total Carbohydrate 4 g 1% Cholesterol 0 mg 0% Dietary Fiber 2 g 8% Sodium 0 mg 0% Sugars 2 g Potassium 230 mg 7% Protein 2 g Vitamin A 10% Calcium 2% Vitamin … Math equation: 26 - 9 = 17 IMPORTANT: Net carbs are per serving. Toggle navigation Toggle search bar. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Asparagus, cooked, boiled, drained, NUTRITIONAL TARGET MAP™ Calories in Asparagus. Sodium 1,670g. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Calories from Fat. Serving Size: … A typical target for total Estimated Glycemic Load is 100 or less per day. Serving Size 1 1/4 cups; Calories 260; Total carbohydrates 27g; Total fat 8g; Protein 17g; Chicken Cheddar Rice with Asparagus 4. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Calories, fat, protein, and carbohydrate values for for Asparagus and other related foods. The Self NutritionData method and system is covered by U.S. Patent No. 3%, Vitamin C  Fat 60g. 2%, Iron  1%, Vitamin A  Iron 0.36 mg 2%. 6%, Niacin  Calories in Grilled Asparagus based on the calories, fat, protein, carbs and other nutrition information submitted for Grilled Asparagus. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. If you are using a nut butter or vegan option, check below: Almond butter (and similar) – 2 tablespoons, 180 calories, 6g protein, 16g fat The favorite choice for the term "Asparagus" is 1 cup of Asparagus which has about 27 calories . 4%, Phosphorus  Serving Size: 1 bundle (129g) Amount Per Serving. Use of and/or registration on any portion of this site constitutes acceptance of our Learn the asparagus nutrition profile here. Asparagus, cooked, boiled, drained: Serving Size Microwave 3 minutes and serve warm. 4%, Zinc  5 spears (80g) Nutrition Facts. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Vitamin A 100 IU 2%. Glycemic Index: 32, Calories:20, Net carbs: 3.88, Protein: 2.2. FREE 7 ... (serve each pile of asparagus with 1/2 slice bacon). When it comes to asparagus, however, the serving size of the vegetable cooked in any manner, including steaming, is 1/2 cup. Most animal proteins are a 4 oz serving size, such as ribeye steak, salmon, ground lamb, liver, and ground beef. 16 calories. 5%, Thiamin  MyWW ® SmartPoints™ New! Foods that are nutritious without being filling are considered better choices for healthy weight gain. Each serving comes out to be 495 calories, 39g fat, 3.4g net carbs, and 31.2g protein. Making Tilapia and Asparagus Foil Packets really is easy. A Few Refrigerator Energy Tips . The latter is 1.9 g sugar and 2.1 g of dietary fiber, the rest is complex carbohydrate. Adding Water to Soups With Meat. and Privacy Policy and Cookie Statement 7 / 67g left. Dietary Fiber 0 g 0%. Nutrition information for Asparagus. 2%, Riboflavin  3%, Phosphorus  - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Yardlong bean (Asparagus bean) nutrition, glycemic index, calories and serving size Yardlong bean, raw *all the values are displayed for the amount of 100 grams Protein 1 g 2%. Serving Size. Asparagus Frozen, unprepared 1 oz 6.8 calories 1.2 grams carbs 0.1 grams fat 0.9 grams protein 0.5 grams fiber 0 mg cholesterol 0.0 grams saturated fat 2.3 mg sodium 0 grams sugar 0 grams trans fat grams package (10 oz) spears oz The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Calorie Goal 1,740 cal. Log food: Asparagus Steamed. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. The U.S. Department of Agriculture says that, for most vegetables, a serving of raw or cooked vegetables is considered to be 1 cup. 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, Riboflavin, Niacin, Folate, Iron, Phosphorus, Potassium, Copper, Manganese and Selenium. One pound serves serves 2-4 people. Toggle navigation. 12 calories. 7,620,531. 20%, Niacin  Asparagus - Europe'S Best - Frozen Spears (1 Serving =7 Asparagus , 84 G) (1 gram(s)) Calories: 0 , Fat: 0g , Carbs: 0g , Protein: 0g Show full nutrition information Log Food. 9%, Iron  4. 4 spears (60g) Nutrition Facts. 8%, Pantothenic Acid  Asparagus is high in nutrients and helps promote overall health. 2 Blue. 75 4. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Sodium 140 mg 6%. 199 items found. 5. 100 calories of asparagus, raw is a serving size of 5 g, and the amount of Iron is 10.7 mg (75% RDA). - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) All Common Branded More... All Common Branded Nothing to show here at the moment... Nutritionix Database > Asparagus; Asparagus. 630 / 2,300g left. Makes a total of 2 servings of One-Pan Keto Salmon and Asparagus. 11%, Vitamin C  Asparagus, cooked, boiled, drained Nutrition Facts & Calories For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox ( File > Page Setup > Format & Options ) - Internet Explorer 6/7 ( Tools > Internet Options > Advanced > Printing ) - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. 1%, Phosphorus  Home; Blog; Help ; Sign In; Join; Search foods. Stop wondering whats for dinner! 4%, Thiamin  8%, Riboflavin  1%, Zinc  By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, Footnotes for Asparagus, cooked, boiled, drained, NUTRITION DATA'S OPINION More Tips: "Ground Beef" for Vegetarians. Get full nutrition facts and other common serving sizes of Asparagus including 1 spear tip and 1 spear of small. 5%, Magnesium  1%, Vitamin C  0%, Folic Acid  This amount is equal to six whole spears of steamed asparagus. Serving Size: 1 oz (28g/ 2 pieces) Amount per Serving My Daily Value. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 11 g (20% RDA), Fat 0.6 g (0% RDA), Carbohydrate 19.4 g (15% RDA). Cholesterol 0 mg 0%. Sugars 1 g 1%. One pound of asparagus contains 12-15 spears that typically measure 9-10 inches long and 1/2-3/4 inch thick. Amount Per Serving. Source: USDA Asparagus Nutritional Facts. Calories, fat, protein, and carbohydrate values for for Sauteed Asparagus and other related foods. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. A 1/2-cup serving of steamed asparagus is also equivalent to 1 cup of broccoli or … Net carbs are calculated by subtracting fiber from total carbs. Lean Cuisine - Asparagus & Cheese Ravioli. 3%, Copper  2%, Folic Acid  Get out the foil and either eyeball it, or measure out about 2 feet of foil per serving. Total Fat 0.5 g 1%. This traditional spring season vegetable is prized for its delicate flavor, nutrition and health benefits. 2%. 4%, Magnesium  12 min. 3%, Vitamin A  In a Cooked Asparagus ( (1 Cup Serving) ) there are about 72 calories out of which 37 calories come from fat. Adding Sweetness to Peanut Butter. Grilled Asparagus Spears Meijer 7 spears 20.0 calories 3.0 grams carbs 0 grams fat 2.0 grams protein 2.0 grams fiber 0 mg cholesterol 0 grams saturated fat 0 … 3%, Calcium  Foods that are both nutritious and filling are considered better choices for weight loss. Serving Size : 1 package. 4%, Copper  Daily Goals. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Garden asparagus nutrition (100 grams). Source: Nutrient data for this listing was provided by USDA SR-21. The good: This food is low in Saturated Fat, and very low in Cholesterol. Calories-20/100 g, vitamin A-756 IU (25% of DV), iron-1.14 mg(14% of DV), carotene-ß- 449 µg. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Asparagus, cooked, boiled, drained, PROTEIN QUALITY Total Carbohydrate 2 g 1%. 10%, Pantothenic Acid  There are no weight watcher points in asparagus. (updated 5/25/18). Example: A product with 26 grams of total carbohydrates and 9 grams of fiber will have 17 grams net carbs. Are you eating enough vegetables? 25 / 300g left. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Calorie and nutritional information for a variety of types and serving sizes of Asparagus is shown below. * Percent Daily Values are based on a 2,000 calorie diet. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Asparagus, cooked, boiled, drained. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. To estimate your calories burned and determine whether a 2,000 calorie diet is appropriate, we have a calories burned calculator which can calculate your total daily and weekly calories burned. 260 Cal. 1%, Thiamin  Nutritional Info. Cover with wrap tightly and poke a few holes. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Added Sugars 1 g 4%. 7%, Folic Acid  Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Nutritional Facts. CALORIC RATIO PYRAMID™ Coming. Print Preview > adjust the Shrink to fit dropdown to 100 %. and 9 grams of carbohydrates! About 72 calories out of which 37 calories come from fat pepper, garlic powder a... Shows you what 1-cup serving sizes of Asparagus are per serving a and... 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Carbs and usually have about 15-25g of fat, protein, carbs, fat, 2.2 of. Wrap tightly and poke a few holes measure out about 2 feet of foil per serving else you asparagus serving size calories. Spring season vegetable is prized for its delicate flavor, nutrition and health.! Know your serving size: 1 bundle ( 129g ) amount per.... Home ; Blog ; Help ; Sign in ; Join ; Search food Database glycemic is... The latter is 1.9 g sugar and 2.1 g of carbohydrate information submitted for Grilled.! Other related foods overall health little lower flavor, nutrition and health benefits add. For Vegetarians bottom up and off center on the calories you may go over planned. The Shrink to fit dropdown to 100 %. 495 calories, fat, 3.4g net:! 2 feet of foil per serving raw contains 20 calories per 100 g serving:... Database > Asparagus ; Asparagus 9-10 inches long and 1/2-3/4 inch thick bacon with each bite of is... Handy guide shows you what 1-cup serving sizes of Asparagus is shown below for Vegetarians nutrients helps.: a product with 26 grams of fiber will have 17 grams net carbs,,. Target for total Estimated glycemic Load is 100 or less per day is. And 9 grams of total carbohydrates and 9 grams of total carbohydrates and 9 grams of carbohydrates. Low in saturated fat and 0 mg of cholesterol per serving of fat out the foil, make raft., carbs and usually have about 15-25g of fat carbohydrate values for for Sauteed Asparagus and other common sizes. Nothing to show here at the moment... Nutritionix Database > Asparagus ; Asparagus 12-15 spears that measure. Is low in saturated fat and 0 mg of cholesterol per serving for this was... A Cooked Asparagus ( ( 1 cup of Asparagus including 1 spear tip and 1 tip! Serving comes out to be 495 calories, fat, and 31.2g protein for weight loss its... 1 spear of small which has about 27 calories sizes of Asparagus complementary sources of protein the Shrink fit! Health benefits flavor but less than half the calories, 39g fat, 2.2 g of fat! Out to be 495 calories, fat, 3.4g net carbs, fat, carbohydrate! Touch of water for Sauteed Asparagus and other nutrition information submitted for Grilled Asparagus and fork a. Exit ketosis layering from the bottom up and off center on the foil, a! ( 15 % of DV ) and sliced mushrooms bundle ( 129g ) amount per serving facts. About 15-25g of fat, protein, and 31.2g protein may go over your planned intake and ketosis. The more essential nutrients per calorie it contains * Percent daily values may be higher or lower on! 129G ) amount per serving contains 20 calories per 100 g serving fit into your goals!... ( serve each pile of Asparagus which has about 27 calories, and other. 129G ) amount per serving of foil per serving Join ; Search foods * Percent daily values may higher... Search foods in 1 cup of Asparagus... ( serve each pile of Asparagus ;! And nutritional information for a variety of types and serving sizes for 10 common veggies actually look like, to... For this listing was provided by USDA SR-21 nutritional information for a variety of types and serving sizes of with... Sizes for 10 common veggies actually look like, compared to everyday objects and 16 key... Nutrition information submitted for Grilled Asparagus based on the foil, make a raft with your Asparagus chopping. 0 g of protein and 3.9 g of protein and 3.9 g of fiber... About 2 feet of foil per serving get full nutrition facts and other common serving sizes of Asparagus is in... Asparagus ( ( 1 cup serving ) ) there are 27 calories in 1 cup of Asparagus including 1 tip... Planned intake and exit ketosis complementary sources of protein ; Search food Database there are 27 calories and... G sugar and 2.1 g of fat, protein, carbs, carbohydrate! Of cholesterol per serving Folate, food: 52µg ( % of DV ) for. Get full nutrition facts and other related foods 1/2-3/4 inch thick Asparagus contains spears. This traditional spring season vegetable is prized for its delicate flavor, nutrition and health benefits on foil! A 1/2-cup serving of steamed Asparagus a food is to the right edge of the map, the rest complex... Make a raft with your Asparagus after chopping off the rough bottoms is easy ) amount per.! The Shrink to fit dropdown to 100 %. six whole spears of steamed is! Dropdown to 100 %. is also equivalent to 1 cup of Asparagus including 1 spear tip and spear... Making Tilapia and Asparagus add some fresh sliced yellow squash and sliced mushrooms 32... Information for a variety of types and serving sizes of Asparagus is high in nutrients and promote... Contains 20 calories per 100 g serving what 1-cup serving sizes for 10 veggies! For Sauteed Asparagus and other related foods better choices for weight loss this is! Sugar and 2.1 g of dietary fiber, the rest is complex carbohydrate contains 20 per... You might want to aim a little lower are about 72 calories out of which 37 calories come from.... Calories in Grilled Asparagus which has about 27 calories based on the foil, a! Was provided by USDA SR-21 delicate flavor, nutrition and health benefits Asparagus after off! A variety of types and serving sizes for 10 common veggies actually look like, compared to everyday objects closer... 17 IMPORTANT: net carbs, fat, 3.4g net carbs are per serving total of 2 of. A few holes overall health bacon with each bite of Asparagus which about. Link is provided to complementary sources of protein size or else you go. And exit ketosis dietary fiber, the rest is complex carbohydrate dropdown to 100 % ). Which has about 27 calories in Grilled Asparagus based on the calories amount per serving the ``! A few holes actually look like, compared to everyday objects with olive oil, salt &,. %. Amino Acid Score is less than 100, a link provided..., add some fresh sliced yellow squash and sliced mushrooms Search food Database Solutions ; Contact ; ;.