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asparagus canned cooked with
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Asparagus, canned, cooked with oil

🔥 45 Calories
💪 2.1g Protein
⚡ 2.4g Carbohydrates
🥑 3.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Asparagus, canned, cooked with oil
Energy density
Light
45 kcal per 100g
Macro energy profile
Fat-led
17% Protein · 19% Carbohydrates · 64% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Low in sugarUSDA data

Nutritional Information

45
kcal/100g
Protein
2.1g
Carbohydrates
2.4g
Fat
3.5g
Glycemic Index:
15

About Asparagus, canned, cooked with oil

Asparagus, canned, cooked with oil, is a popular vegetable derived from the young shoots of the asparagus plant, scientifically known as Asparagus officinalis. This nutritious vegetable is native to Europe, but it is now cultivated in many parts of the world, including North America and Asia. Canned asparagus is a convenient option that retains much of the flavor and nutritional value of fresh asparagus, making it a versatile ingredient in various culinary applications. The cooking process and the addition of oil enhance its taste and texture, making it an appealing choice for salads, pasta, and side dishes. In terms of nutritional characteristics, canned asparagus cooked with oil is relatively low in calories, providing about 45 calories per 100 grams. It contains 2.10 grams of protein, 2.40 grams of carbohydrates, and 3.50 grams of fat, predominantly from the added oil. This vegetable is also a good source of vitamins and minerals, including dietary fiber, which contributes to digestive health, and antioxidants that support overall wellness. Its unique flavor and texture make it a fantastic addition to many meals, while its nutritional profile supports a balanced diet.

Health Benefits

Rich in dietary fiber, aiding in digestion and promoting gut health.
Contains antioxidants that help reduce oxidative stress and inflammation.
Supports heart health due to its low-fat content and healthy fats from oil.
Good source of vitamins A, C, and K, which are essential for immune function and bone health.
May aid in weight management due to its low calorie and high fiber content.
Provides essential minerals like potassium and iron, important for bodily functions.
Supports healthy skin due to its vitamin E content.
Helps regulate blood sugar levels due to its low glycemic index.
Can enhance mood and cognitive function due to the presence of folate.
May help in detoxification processes due to its diuretic properties.

Recommended Food Pairings

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Grilled chicken - complements the earthy flavor of asparagus and adds protein.
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Quinoa - a high-protein grain that pairs well with the texture of asparagus.
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Lemon - enhances the flavor and adds a fresh citrus note.
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Parmesan cheese - provides a savory richness that balances the vegetable's taste.
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Olive oil - enhances the healthy fat content and flavor profile.

How to Consume

Serving size
Recommended serving is 150g or about 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Serve as a side dish with grilled meats or fish.
  • •Incorporate into salads for added texture and nutrition.
  • •Use in stir-fries with other vegetables and proteins.
  • •Blend into smoothies for added nutrients and fiber.
  • •Add to pasta dishes for a colorful and nutritious boost.

Selection & Storage

How to choose:

  • ✓Select cans that are not dented or damaged to ensure quality.
  • ✓Look for products with no added preservatives for healthier options.
  • ✓Check the expiration date to ensure freshness.
  • ✓Choose brands that use high-quality oil for better flavor.
Storage
Store in a cool, dry place away from direct sunlight. Once opened, refrigerate in an airtight container.
Shelf life
Storage duration is 5-7 days refrigerated after opening, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with asparagus allergies should avoid consumption.
  • ⚠️Those on certain diuretics should consult a doctor due to its diuretic properties.
  • ⚠️Excessive consumption may lead to digestive discomfort or gas.
  • ⚠️Canned asparagus may contain added sodium; choose low-sodium options if necessary.

Frequently Asked Questions

How many calories does Asparagus, canned, cooked with oil have?

Asparagus, canned, cooked with oil contains approximately 45 calories per 100 grams, making it a low-calorie option for meals.

Is Asparagus, canned, cooked with oil healthy?

Yes, it is healthy as it provides essential nutrients, antioxidants, and fiber while being low in calories and fat, contributing to overall health.

How should Asparagus, canned, cooked with oil be stored?

Store unopened cans in a cool, dry place. After opening, transfer any leftovers to an airtight container and refrigerate for up to 5-7 days.

What are the benefits of eating Asparagus, canned, cooked with oil?

Eating asparagus provides fiber for digestive health, vitamins for immunity, and antioxidants that help reduce inflammation and support overall health.

How much Asparagus, canned, cooked with oil can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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