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asparagus fresh cooked with
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Asparagus, fresh, cooked with oil

🔥 49 Calories
💪 2.3g Protein
⚡ 4g Carbohydrates
🥑 3.3g Fat

At a glance

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

Category
Vegetables
Asparagus, fresh, cooked with oil
Energy density
Light
49 kcal per 100g
Macro energy profile
Fat-led
17% Protein · 29% Carbohydrates · 54% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Low in sugarUSDA data

Nutritional Information

49
kcal/100g
Protein
2.3g
Carbohydrates
4g
Fat
3.3g
Glycemic Index:
15

About Asparagus, fresh, cooked with oil

Asparagus, a nutrient-rich vegetable belonging to the lily family, is native to Europe, North Africa, and parts of Asia. This perennial plant is known for its tender stalks and distinct flavor, making it a popular choice in various cuisines. Fresh asparagus is typically harvested in spring and is available in green, white, and purple varieties. When cooked with oil, asparagus retains its vibrant color while enhancing its taste, making it a delightful side dish or ingredient in salads and pasta dishes. Its versatility and health benefits have established it as a staple in both gourmet and home cooking.

Nutritionally, cooked asparagus with oil provides a low-calorie option packed with essential vitamins and minerals. Each 100g serving contains approximately 49 calories, 2.3g of protein, 4g of carbohydrates, and 3.3g of healthy fats. Rich in dietary fiber, it supports digestive health, while the presence of vitamins A, C, and K contributes to overall well-being. Asparagus is also known for its antioxidant properties, making it a valuable addition to a balanced diet. Incorporating this vegetable into meals not only enhances flavor but also boosts nutritional intake.

Health Benefits

Supports digestive health due to high fiber content.
Rich in antioxidants that help combat oxidative stress.
Promotes healthy skin with vitamins A and C.
Aids in weight management due to low calorie count.
Helps regulate blood pressure with potassium content.
Contains anti-inflammatory compounds that support overall health.
May improve heart health by reducing cholesterol levels.
Supports bone health with vitamin K and calcium.
Enhances brain function due to folate content.
May aid in detoxification due to diuretic properties.

Recommended Food Pairings

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Asparagus and lemon - the acidity of lemon enhances the vegetable's natural flavors.
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Asparagus and parmesan cheese - the richness of cheese complements the earthiness of asparagus.
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Asparagus and garlic - garlic adds a robust flavor that pairs well with the delicate taste of asparagus.
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Asparagus and chicken - a lean protein option that balances the dish nutritionally.
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Asparagus and quinoa - a nutritious grain pairing that provides additional fiber and protein.

How to Consume

Serving size
Recommended serving is 150g, approximately 10-12 spears.
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam or roast asparagus with olive oil for enhanced flavor.
  • •Add cooked asparagus to salads for a nutritional boost.
  • •Incorporate asparagus into stir-fries for added texture.
  • •Puree cooked asparagus into soups for a creamy consistency.
  • •Grill asparagus for a smoky flavor that's perfect for BBQs.

Selection & Storage

How to choose:

  • ✓Select firm stalks that are bright green with closed tips.
  • ✓Avoid asparagus with wilted or yellowing tips.
  • ✓Choose stalks of uniform thickness for even cooking.
  • ✓Check for freshness by snapping a stalk; it should break easily.
Storage
Store asparagus in the refrigerator in a perforated plastic bag or upright in water.
Shelf life
Fresh asparagus can be stored for 5-7 days refrigerated; it can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with asparagus allergies should avoid it.
  • ⚠️People with certain digestive disorders may experience discomfort.
  • ⚠️Excessive consumption may lead to digestive upset or gas due to high fiber content.

Frequently Asked Questions

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

Asparagus, fresh, cooked with oil contains approximately 49 calories per 100 grams. This low-calorie count makes it an excellent choice for those looking to maintain or lose weight while enjoying flavorful meals.

Is Asparagus, fresh, cooked with oil healthy?

Yes, asparagus cooked with oil is healthy. It is low in calories, high in fiber, and rich in essential vitamins and minerals. Its antioxidant properties also support overall health, making it a beneficial addition to a balanced diet.

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

To store asparagus, place it in a perforated plastic bag in the refrigerator, or keep it upright in a glass of water covered with a plastic bag. This will help maintain its freshness for up to 5-7 days.

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

Eating asparagus provides numerous health benefits including improved digestive health due to its high fiber content, rich antioxidant support for cellular health, and essential vitamins for skin and bone health.

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

A recommended portion is about 150 grams, which is roughly 10-12 spears, consumed 2-3 times a week for optimal health benefits.

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