100 calories of asparagus, raw is a serving size of 5 g, and the amount of Iron is 10.7 mg (75% RDA). A Few Refrigerator Energy Tips . All Common Branded More... All Common Branded Nothing to show here at the moment... Nutritionix Database > Asparagus; Asparagus. and Privacy Policy and Cookie Statement Nutritional Facts. Calcium 0 mg 0%. Nutrition Facts. 17% 11g Protein. Trans Fat 0 g 0%. Asparagus Nutritional Facts. 9%, Vitamin C  5 spears (80g) Nutrition Facts. Fitness Goals : Heart Healthy. Log food: Asparagus Steamed. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Learn More . 9%, Iron  The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. 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. Nutritional Information, Diet Info and Calories in. Serving size: 5 asparagus spears (3.3 oz / 93 g) *Percent Daily Values (%DV) are based on a 2,000 calorie diet. 2%, Iron  FREE 7 ... (serve each pile of asparagus with 1/2 slice bacon). 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. Garden asparagus nutrition (100 grams). 10%, Riboflavin  Log Food. A 1/2-cup serving of steamed asparagus is also equivalent to 1 cup of broccoli or … 417 75. Richest in Vitamin A: 756IU (15% of DV), Folate, food: 52µg (% of DV). 1%, Zinc  4 spears (60g) Nutrition Facts. Layering from the bottom up and off center on the foil, make a raft with your asparagus after chopping off the rough bottoms. Iron 0.36 mg 2%. 2%. The favorite choice for the term "Asparagus" is 1 cup of Asparagus which has about 27 calories . These net no carbs and usually have about 15-25g of fat. Saturated Fat 0 g 0%. 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). Calories, fat, protein, and carbohydrate values for for Asparagus and other related foods. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Asparagus Servings: Rule of Thumb . 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 Serving Size 1 1/4 cups; Calories 260; Total carbohydrates 27g; Total fat 8g; Protein 17g; Chicken Cheddar Rice with Asparagus 4. Asparagus. 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. Get full nutrition facts and other common serving sizes of Asparagus including 1 spear tip and 1 spear of small. In a Cooked Asparagus ( (1 Cup Serving) ) there are about 72 calories out of which 37 calories come from fat. 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) 5%, Zinc  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™). 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 Daily Goals. 260 / 2,000 cal left. 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). Makes a total of 2 servings of One-Pan Keto Salmon and Asparagus. Asparagus, raw contains 20 calories per 100 g serving. 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™ Sodium 140 mg 6%. Use of and/or registration on any portion of this site constitutes acceptance of our 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. 12%, Calcium  - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. 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 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. Serving Size : 1 package. Vitamin A  Added Sugars 1 g 4%. 1%, Vitamin A  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) Each serving comes out to be 495 calories, 39g fat, 3.4g net carbs, and 31.2g protein. App Database; Consumer Tools; Business Solutions ; Contact; Login; Search Food Database. The latter is 1.9 g sugar and 2.1 g of dietary fiber, the rest is complex carbohydrate. 5%, Magnesium  For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Total Fat 0.5 g 1%. A typical target for total Estimated Glycemic Load is 100 or less per day. 1%, Magnesium  One pound of asparagus contains 12-15 spears that typically measure 9-10 inches long and 1/2-3/4 inch thick. Nutritional Info. There are no weight watcher points in asparagus. More Tips: "Ground Beef" for Vegetarians. Asparagus is high in nutrients and helps promote overall health. Total Carbohydrate 2 g 1%. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. 2 Blue. Lean Cuisine - Asparagus & Cheese Ravioli. Eat with a knife and fork spearing a bit of bacon with each bite of asparagus. Source: California Asparagus Commission . Calories 15 Kcal 1%. Enjoy! Start your food diary today! 12 min. Toggle navigation. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Adding Water to Soups With Meat. 20%, Niacin  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. 1%, Phosphorus  Protein quality is dependent on having all the essential amino acids in the proper proportions. 16 calories. Glycemic Index: 32, Calories:20, Net carbs: 3.88, Protein: 2.2. Source: USDA 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. How does this food fit into your daily goals? 0%, Iron  Make sure you know your serving size or else you may go over your planned intake and exit ketosis. 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. 2%, Folic Acid  Nutrition Facts. 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) If you are using a nut butter or vegan option, check below: Almond butter (and similar) – 2 tablespoons, 180 calories, 6g protein, 16g fat Serving Size: … - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Asparagus, cooked, boiled, drained, NUTRITIONAL TARGET MAP™ They still have all the flavor but less than half the calories. Your daily values may be higher or lower depending on your calorie needs. Asparagus, cooked, boiled, drained: Serving Size 1%, Vitamin A  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 … 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. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Nutrition information for Asparagus. 0%, Folic Acid  The U.S. Department of Agriculture says that, for most vegetables, a serving of raw or cooked vegetables is considered to be 1 cup. User Agreement (updated 5/25/18) CALORIC RATIO PYRAMID™ Adding Sweetness to Peanut Butter. Amount Per Serving. 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. Are you eating enough vegetables? 4%, Zinc  Serving Size. 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™ Calories from Fat. Serving Size: 1 oz (28g/ 2 pieces) Amount per Serving My Daily Value. 11%, Vitamin C  1%, Iron  6%, Niacin  Asparagus, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. Home; Blog; Help ; Sign In; Join; Search foods. 260 Cal. 26%, Niacin  Microwave 3 minutes and serve warm. When it comes to asparagus, however, the serving size of the vegetable cooked in any manner, including steaming, is 1/2 cup. 199 items found. 3%, Copper  Coming. Source: Nutrient data for this listing was provided by USDA SR-21. Dietary Fiber 0 g 0%. Calories in Asparagus. * Percent Daily Values are based on a 2,000 calorie diet. Serving Size: 1 bundle (129g) Amount Per Serving. Protein 1 g 2%. Foods that are both nutritious and filling are considered better choices for weight loss. (updated 5/25/18). 8%, Pantothenic Acid  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 … Toggle navigation Toggle search bar. Sugars 1 g 1%. One serving contains 0.1 g of fat, 2.2 g of protein and 3.9 g of carbohydrate. 24% 7g Fat. Vitamin C 3.6 mg 5%. Calories. Making Tilapia and Asparagus Foil Packets really is easy. Asparagus Steamed. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. 1%, Copper  1 spear. 1%, Thiamin  Calories, fat, protein, and carbohydrate values for for Sauteed Asparagus and other related foods. 75 4. Next, add some fresh sliced yellow squash and sliced mushrooms. One pound serves serves 2-4 people. 3%, Calcium  The Self NutritionData method and system is covered by U.S. Patent No. Learn the asparagus nutrition profile here. 4. 5%, Thiamin  There are 27 calories in 1 cup of Asparagus. 59% 38g Carbs. Calorie and nutritional information for a variety of types and serving sizes of Asparagus is shown below. Cover with wrap tightly and poke a few holes. 8%, Riboflavin  Track calories, carbs, fat, and 16 other key nutrients. This amount is equal to six whole spears of steamed asparagus. 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