Cratox AI
asparagus green raw
🥬

Asparagus, green, raw

🔥 28 Calories
💪 1.4g Protein
⚡ 5.1g Carbohydrates
🥑 0.2g Fat

At a glance

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

Category
Vegetables
Asparagus, green, raw
Energy density
Light
28 kcal per 100g
Macro energy profile
Carb-led
20% Protein · 73% Carbohydrates · 6% Fat
Glycemic profile
Low GI
GI 15
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

28
kcal/100g
Protein
1.4g
Carbohydrates
5.1g
Fat
0.2g
Glycemic Index:
15

About Asparagus, green, raw

Asparagus, green, raw, is a nutrient-dense vegetable belonging to the lily family, originating from Europe, North Africa, and parts of Asia. It is known for its spear-like shape and vibrant green color, which indicates the presence of beneficial phytochemicals. This versatile vegetable is often used in various cuisines, whether grilled, steamed, or added to salads, making it a popular choice for health-conscious individuals and gourmet chefs alike. Its unique flavor profile and crisp texture enhance a multitude of dishes, celebrating its culinary versatility. Nutritionally, asparagus is low in calories yet rich in vitamins and minerals, making it an excellent addition to a balanced diet. It contains essential nutrients such as fiber, vitamins A, C, E, and K, as well as folate and iron. With only 28 calories per 100 grams, it provides 1.4g of protein, 5.1g of carbohydrates, and a mere 0.2g of fat. This makes asparagus a superb choice for those looking to manage their weight while still enjoying a variety of vitamins and antioxidants that promote overall health and wellness.

Health Benefits

Supports digestive health due to its high fiber content.
Boosts immune function with Vitamin C.
Promotes heart health with potassium.
Provides antioxidants that protect cells from damage.
Aids in reducing inflammation due to its anti-inflammatory properties.
Supports healthy pregnancy with folate.
May help in weight management due to low calorie density.
Contributes to healthy skin with Vitamin E.
May improve bone health due to Vitamin K.
Helps regulate blood sugar levels due to its low glycemic index.

Recommended Food Pairings

🥗
Asparagus and lemon - the citrus enhances the vegetable's flavor while providing additional Vitamin C.
🥗
Asparagus and garlic - garlic adds a robust flavor and has its own health benefits, including immune support.
🥗
Asparagus and olive oil - the healthy fats in olive oil help absorb fat-soluble vitamins.
🥗
Asparagus and parmesan - the rich, salty flavor of parmesan complements the earthy taste of asparagus.
🥗
Asparagus and eggs - a protein-rich pairing that offers a filling breakfast or brunch option.

How to Consume

Serving size
Recommended serving is 150g, or approximately 1 medium cup of cooked asparagus.
Frequency
Recommended frequency is 2-3 times per week to maximize health benefits.
  • •Lightly steam or grill asparagus to retain nutrients while softening texture.
  • •Add asparagus to salads for a crunchy texture and nutritional boost.
  • •Incorporate asparagus into stir-fries for a quick and healthy meal.
  • •Try roasting asparagus with olive oil and spices for enhanced flavor.
  • •Blend asparagus into smoothies for a nutrient-rich drink.

Selection & Storage

How to choose:

  • ✓Select firm, bright green stalks with closed tips for optimal freshness.
  • ✓Avoid asparagus with blemishes or shriveled ends, as they indicate age.
  • ✓Choose stalks of uniform thickness for even cooking.
  • ✓Check for a fresh, grassy smell, which indicates freshness.
Storage
Store asparagus upright in a glass of water in the fridge, covered with a plastic bag to maintain humidity.
Shelf life
Asparagus can last 5-7 days when refrigerated and up to 3 months when frozen.

Warnings & Contraindications

  • ⚠️Individuals with asparagus allergies should avoid consumption.
  • ⚠️Those with certain gastrointestinal conditions may experience discomfort due to its high fiber content.
  • ⚠️Excessive consumption may lead to digestive discomfort or gas due to its fiber content.
  • ⚠️Cooking asparagus excessively can cause a loss of nutrients.

Frequently Asked Questions

How many calories does Asparagus, green, raw have?

Asparagus, green, raw contains approximately 28 calories per 100 grams, making it a low-calorie vegetable option.

Is Asparagus, green, raw healthy?

Yes, asparagus is considered very healthy due to its low calorie count, high fiber content, and rich array of vitamins and minerals that support overall health.

How should Asparagus, green, raw be stored?

Store asparagus upright in a glass of water in the refrigerator, covered with a plastic bag to retain moisture. This method keeps it fresh longer.

What are the benefits of eating Asparagus, green, raw?

Eating asparagus provides numerous benefits including improved digestion, enhanced immune function, and support for heart health due to its rich nutrient profile.

How much Asparagus, green, raw can I eat per day?

A recommended portion is about 150 grams, which can be enjoyed several times a week as part of a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play