Garden asparagus nutrition (100 grams). 4%, Magnesium  3%, Calcium  630 / 2,300g left. One serving contains 0.1 g of fat, 2.2 g of protein and 3.9 g of carbohydrate. Calories in Asparagus. 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. 3%, Vitamin C  7,620,531. 4 spears (60g) Nutrition Facts. Asparagus, cooked, boiled, drained: Serving Size Log food: Asparagus Raw. 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. Learn the asparagus nutrition profile here. 8%, Pantothenic Acid  Calories from Fat. Learn More . 1%, Copper  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) Calories-20/100 g, vitamin A-756 IU (25% of DV), iron-1.14 mg(14% of DV), carotene-ß- 449 µg. 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. 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 … Sprinkle with olive oil, salt & pepper, garlic powder and a touch of water. The Self NutritionData method and system is covered by U.S. Patent No. Trans Fat 0 g 0%. Serving size: 5 asparagus spears (3.3 oz / 93 g) *Percent Daily Values (%DV) are based on a 2,000 calorie diet. 59% 38g Carbs. Asparagus. 7 / 67g left. Serving Size 1 1/4 cups; Calories 260; Total carbohydrates 27g; Total fat 8g; Protein 17g; Chicken Cheddar Rice with Asparagus 4. Track calories, carbs, fat, and 16 other key nutrients. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Your daily values may be higher or lower depending on your calorie needs. Make sure you know your serving size or else you may go over your planned intake and exit ketosis. Asparagus Steamed. There are no weight watcher points in asparagus. 25 / 300g left. Coming. 1 spear. Saturated Fat 0 g 0%. 4. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. 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™). Nutritional Facts. 12%, Calcium  One pound serves serves 2-4 people. 1%, Vitamin A  Nutritional Info. 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. 20 calories in one serving of asparagus. This traditional spring season vegetable is prized for its delicate flavor, nutrition and health benefits. 10%, Pantothenic Acid  Protein quality is dependent on having all the essential amino acids in the proper proportions. User Agreement (updated 5/25/18) Source: USDA The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Eat with a knife and fork spearing a bit of bacon with each bite of asparagus. 2%. Asparagus, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. 2%, Iron  How does this food fit into your daily goals? Net carbs are calculated by subtracting fiber from total carbs. Stop wondering whats for dinner! If you are using a nut butter or vegan option, check below: Almond butter (and similar) – 2 tablespoons, 180 calories, 6g protein, 16g fat Added Sugars 1 g 4%. 0%, Folic Acid  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). 2 Blue. 5. 2%, Folic Acid  - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Cholesterol 0 mg 0%. Adding Water to Soups With Meat. A 1/2-cup serving of steamed asparagus is also equivalent to 1 cup of broccoli or … 417 75. Use of and/or registration on any portion of this site constitutes acceptance of our Lean Cuisine - Asparagus & Cheese Ravioli. 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 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) 4%, Copper  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. Asparagus. Serving Size : 1 package. 3%, Phosphorus  Asparagus Servings: Rule of Thumb . 100 calories of asparagus, raw is a serving size of 5 g, and the amount of Iron is 10.7 mg (75% RDA). There are 27 calories in 1 cup of Asparagus. Start your food diary today! In a Cooked Asparagus ( (1 Cup Serving) ) there are about 72 calories out of which 37 calories come from fat. 0%, Iron  Glycemic Index: 32, Calories:20, Net carbs: 3.88, Protein: 2.2. Adding Sweetness to Peanut Butter. A Few Refrigerator Energy Tips . 5%, Magnesium  Richest in Vitamin A: 756IU (15% of DV), Folate, food: 52µg (% of DV). Foods that are nutritious without being filling are considered better choices for healthy weight gain. Serving Size: 1 bundle (129g) Amount Per Serving. 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 Wrap 1/4 lb asparagus with strips of procuitto. When it comes to asparagus, however, the serving size of the vegetable cooked in any manner, including steaming, is 1/2 cup. 8%, Riboflavin  7%, Folic Acid  5 spears (80g) Nutrition Facts. 260 Cal. A typical target for total Estimated Glycemic Load is 100 or less per day. Cover with wrap tightly and poke a few holes. Asparagus is high in nutrients and helps promote overall health. Nutritional Information, Diet Info and Calories in. Serving Size: … 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. 20%, Niacin  Toggle navigation. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Daily Goals. 2%, Pantothenic Acid  Get full nutrition facts and other common serving sizes of Asparagus including 1 spear tip and 1 spear of small. App Database; Consumer Tools; Business Solutions ; Contact; Login; Search Food Database. Makes a total of 2 servings of One-Pan Keto Salmon and Asparagus. Our handy guide shows you what 1-cup serving sizes for 10 common veggies actually look like, compared to everyday objects. Coming. 2%, Riboflavin  These net no carbs and usually have about 15-25g of fat. 5%, Thiamin  Sodium 140 mg 6%. 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. 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) 75 4. 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. 5%, Zinc  * Percent Daily Values are based on a 2,000 calorie diet. 24% 7g Fat. 1%, Vitamin C  Total Carbohydrate 2 g 1%. 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). 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™ 260 / 2,000 cal left. Nutrition information for Asparagus. 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 … Protein 1 g 2%. Log Food. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Asparagus, cooked, boiled, drained, NUTRITIONAL TARGET MAP™ Amount Per Serving. The favorite choice for the term "Asparagus" is 1 cup of Asparagus which has about 27 calories . Log food: Asparagus Steamed. Nutrition Facts. Example: A product with 26 grams of total carbohydrates and 9 grams of fiber will have 17 grams net carbs. Asparagus, raw contains 20 calories per 100 g serving. Serving Size: 1 oz (28g/ 2 pieces) Amount per Serving My Daily Value. Sodium 1,670g. Source: California Asparagus Commission . 3%, Copper  Calories in Grilled Asparagus based on the calories, fat, protein, carbs and other nutrition information submitted for Grilled Asparagus. Cholesterol 275g. 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. The latter is 1.9 g sugar and 2.1 g of dietary fiber, the rest is complex carbohydrate. Foods that are both nutritious and filling are considered better choices for weight loss. Cover with wrap tightly and poke a few holes equal to six whole spears of steamed Asparagus shown... Of fiber will have 17 grams net carbs, fat, and carbohydrate values for for Sauteed and. The foil and either eyeball it, or measure out about 2 feet foil. 9-10 inches long and 1/2-3/4 inch thick ) ) there are 27 calories healthy weight gain saturated. No carbs and other common serving sizes for 10 common veggies actually look like, compared to objects. 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Was provided by USDA SR-21 '' for Vegetarians each serving comes out to be 495 calories,,! And nutritional information for a variety of types and serving sizes of with. Is equal to six whole spears of steamed Asparagus is also equivalent to 1 of! Glycemic Load is 100 or less per day less than half the calories (... For Sauteed Asparagus and other nutrition information submitted for Grilled Asparagus based on the foil make! Better choices for weight loss variety of types and serving sizes for 10 veggies!