Asparagus (scientific name Asparagus officinalis) is a perennial flowering plant that has been used as a food and medicine since as far back as 3,000 B.C. Amount of calories in Steamed Asparagus: Calories 44. Can Improve Digestive Health. Potassium: Fact Sheet for Health Professionals. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Whether or not you are on a diet, asparagus offers a plethora of nutrients with very few calories. It also has a slightly nutty flavor and is less prone to the stringiness of its green cousin. In addition, asparagus contains the non-essential amino acid known as asparagine, which is required for the normal development and function of the brain.. Updated March 2, 2020. your calorie needs. Both white and green asparagus contain roughly the same amount of calories, carbohydrates, and fiber per serving. Overcooked asparagus loses some of its nutrients and health benefits (and the flavor and texture can be off-putting as well). are saying - Curated tweets by EatThisMuch. The list of asparagus nutritional benefits is long, for it helps your heart, digestion, bones and even cells.”(1) Steamed Asparagus … 0% Saturated Fat 0 g grams. 12. And watch videos demonstrating recipe prep and cooking techniques. Allergy symptoms tend to be mild or last for only a few minutes. White asparagus tends to be thicker and more tender than the green variety. Sugars 1.7 g 6 %. Here's an overview of what you'll need: Fresh asparagus: I like to use medium thickness asparagus … Servings Per Recipe: 4 Calories: 152.2 % Daily Value * protein: 5.2g 10 %. These include the reduction of high blood pressure, the promotion of a healthy pregnancy, and the avoidance of certain diseases. Amount of Vitamin A in Steamed Asparagus: How much Vitamin C is in Steamed Asparagus? Asparagus also exerts mild diuretic properties that inherently lower blood pressure by promoting the excretion of excess fluids from the body. Add asparagus … spears. If you haven’t tried to make steamed asparagus in the instant pot, you need to. Steam, don’t boil As a general rule, it’s best to keep cooking time, temperature and the amount of liquid to a minimum. Deficiency of asparagine synthetase causes congenital microcephaly and a progressive form of encephalopathy. The following nutrition information is provided by the USDA for 1/2 cup (90g) of asparagus cooked with no added salt or fat.. a meal plan in 2 clicks for free! Frozen vegetables retain all the same nutrients as fresh varieties. ✅ Get nutrition facts and other common serving sizes HOME/ Vegetables/ Asparagus/ Steamed Asparagus/ Steamed Asparagus - 1 package (10 oz) yields (293g) How many calories in Steamed Asparagus - … Serving. Dietary fiber is essential for good digestive health. Nutrition information for Asparagus. Amount of calories in Steamed Asparagus: How much fat is in Steamed Asparagus? Amount Per Serving. Dietary Fiber 2.5 g 9 %. Instant pot steamed asparagus is the cooking m ethod that helps to preserve more of the nutrients and the rich flavors of asparagus.. It’s asparagus season! There are 25 calories in 1 side order of Carrabba's Steamed Asparagus. Snap off the woody end of the stem before eating or cooking. Asparagus Spears With Birds Eye ® Steamfresh ® Premium Selects, you can perfectly cook the highest-quality vegetables in minutes. When selecting fresh asparagus, choose stalks that have a tightly closed bud. 100 g of Asparagus, drained, boiled, cooked contains 1006.00 IU vitamin A, 7.7 mg of vitamin C and 0.00 mcg of vitamin D as well as 0.91 mg of iron, 23.00 mg of calcium and 224 mg of potassium. Create A 2013 study from Japan reported that 28 adults given an oral dose of powdered asparagus (6 milligrams per kilograms of body weight) experienced a nearly 8 point drop in their systolic blood pressure and a nearly 5 point drop in their diastolic blood pressure after 10 weeks. It also decreased total cholesterol and fasting glucose levels (although no changes in HbA1C were noted).. 0% Sodium 0 mg milligrams. Impact of dietary fats on brain functions. Calories, fat, protein, and carbohydrate values for for 1 Cup Asparagus and other related foods. Add the asparagus, cover, and steam for 4-5 minutes until crisp-tender. Asparagus is a source of potassium. FoodData Central. You'd need to walk 7 minutes to burn 25 calories. Holscher HD. Amount of glucose in Steamed Asparagus: How much protein is in Steamed Asparagus? 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Asparagus is also high in vitamin K. People who take Coumadin (warfarin) need to consume consistent amounts of this vitamin, because of its effect on blood clotting. Asparagus is an excellent addition to any low-carb or ketogenic diet. Nutr Res Rev. Safely remove steamer basket and place asparagus … Amount of net carbs in Steamed Asparagus: How much fiber is in Steamed Asparagus? Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. For a nutty flavor, try browning the butter before adding it to the blender, and/or top the asparagus with slivered almonds or chopped pecans. Get Steamed Asparagus Recipe from Food Network You can also find 1000s of Food Network's best recipes from top chefs, shows and experts. Then, once it … Total Carbohydrate 5.3 g 1 %. Doing so may amplify the side effects of the drug. Full ingredient & nutrition information of the chicken piccata with steamed asparagus Calories (no ratings) Steamed Asparagus. Head to the diet generator and enter the number of calories you want. While somewhat unpleasant, the sulfurous chemicals are in no way harmful. in. 2013;80(2):429-41. doi:10.1016/j.neuron.2013.08.013, Pasqualetti V, Altomare A, Guarino MP, et al. Avoid asparagus that is limp, mushy, blemished, or dull in color. I steam my asparagus like this in just a little bit of water, and then no steamer basket is needed. Here are all of the benefits and side effects of eating asparagus. This simple blender hollandaise recipe with fresh herbs makes a luscious topping for steamed asparagus, but is also great with artichokes, fish and, of course, eggs Benedict. You'd need to walk 1 minutes to burn 3 calories. Because asparagus has a mild diuretic effect, you may need to avoid eating it while taking the drug lithium. Note: Any items purchased after This is a colorful side dish and is yummy with almost no calories and one bundle serves 2 people Submitted by: INITTOWINIT52. Set aside. Nutrition Facts. people 2006;19(2):216-26. doi:10.1017/s0954422407249686, Worm M, Sturm G, Kleine-Tebbe J, et al. Purple asparagus also contains anthocyanins, antioxidant compounds that provide the vegetable its vibrant color and exert robust cardio-protective properties. Amount of carbs in Steamed Asparagus: How many net carbs are in Steamed Asparagus? Steamed Asparagus: 25 calories Carrabba’s Menu Carrabba’s Nutrition. Most obstetricians recommend that a pregnant woman consume at least 600 micrograms of folate daily (often, at least some of this is included in a prenatal vitamin) to promote a healthy pregnancy and reduce the risk of neural tube defects, such as spina bifida. A half-cup serving of asparagus provides 134 micrograms of folate. Calories 25 % Daily Value * 0% Total Fat 0 g grams. Amount of Calcium in Steamed Asparagus: How much Iron is in Steamed Asparagus? How many calories in Steamed Asparagus - 1 package (10 oz) yields (293g)? The ingredients you'll need. Serving Size: 1. Thank you, {{form.email}}, for signing up. Published April 1, 2019. Thicker, late-season stalks may be needed to be peeled before cooking. Sodium 16 mg 0 %. Asparagus Steamed. doi:10.1371/journal.pone.0098031, Bosscher D, Van Loo J, Franck A. Inulin and oligofructose as prebiotics in the prevention of intestinal infections and diseases. 0% Cholesterol 0 mg milligrams. J Biomed Sci. Asparagus, drained, boiled, cooked contains 0 g of saturated fat and 0 mg of cholesterol per serving. Only a small portion of the carb content is from simple carbs (namely sugar), so it has little impact on blood sugar and a glycemic index (GI) of less than 15. Amount Per Serving. If you find your urine takes on a strange odor after eating asparagus, you're not alone. How to steam asparagus with a steamer basket: Add 1 cup of water to a deep pot and place the steam basket in the bottom. Get full Steamed Asparagus With Ginger Garlic Sauce Recipe ingredients, how-to directions, calories and nutrition review. Amount of sodium in Steamed Asparagus: How many carbs are in Steamed Asparagus? PLoS One. These include ulcerative colitis, Crohn's disease, Helicobacter pylori (H. pylori) infection, and, to a lesser degree, cystic fibrosis, atherosclerosis, and certain autoimmune diseases like rheumatoid arthritis., Asparagus is rarely implicated in allergy. Trim an inch off the bottoms of the stalks. how to burn 19 calories (100g of steamed asparagus) your weight: jogging (5 mph) 2mins. Cover with lid and bring to a boil. Curr Neuropharmacol. Keep your asparagus bundle in a rubber band. Cook asparagus just long enough so that it retains its bright green color. 1% Total Carbohydrates 4 g grams. There are 3 calories in 1 spear, 5" long (0.6 oz) of Asparagus, canned, drained. 2014;9(5):e98031. 4 spears = 60g. Nutritional Information Steamed Asparagus with Olive Butter. Food Search: steamed asparagus nutrition facts and information On average, adults should eat around 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) per day. Calories, carbs, fat, protein, fiber, cholesterol, and more for Fresh Steamed Asparagus (Side Dishes - LongHorn Steakhouse Restaurant). Longhorn Steakhouse Fresh Steamed Asparagus Calories: 80 Fat: 4.5 Carbs: 5 Protein: 0 Serving size: 1 serving Outback Steakhouse Grilled Asparagus Calories: 67.44 Fat: 4.17 Carbs: 0 … Biomed Res Int. Calories from Fat 18 ( 40.9 %) % Daily Value *. Add enough water to just cover the bottom of the pan. Amount of protein in Steamed Asparagus: How much Vitamin A is in Steamed Asparagus? Calorie breakdown: 44% fat, 36% carbs, 21% protein. The difference is that white asparagus is covered with soil as it begins to sprout. Canned versions usually do too, but they also often contain added sodium. Serving Size. You'll only need a few simple ingredients to make this tasty side dish. You can enjoy asparagus all year long, as it has become a common staple in most produce markets. U.S. Department of Agriculture. dietary fiber: 4.7g 19 %. Based on a 2,000-calorie diet, the amount of each vitamin offered in a serving of asparagus as a percentage of reference daily intakes (RDI) break down as follows: Asparagus also provides some vitamin A, vitamin C, iron, potassium, and phosphorus. Increased intake of potassium-rich foods is associated with lower blood pressure because it relaxes the walls of the arteries (thereby improving circulation) and increases the excretion of sodium from the kidneys., Vitamins A and C are also powerful antioxidants that help eliminate free radicals circulating in the blood. Total Fat 0.1g. 1.3 Net Carbs Per Serving Add to Food Diary. Get nutrition tips and advice to make healthy eating easier. 2017;8(2):172-184. doi:10.1080/19490976.2017.1290756, Chianese R, Coccurello R, Viggiano A, et al. Call your doctor if the symptoms persist or worsen. clicking our Amazon buttons will give us a little referral bonus. With roughly 2 to 3 grams of inulin per serving, asparagus could potentially aid in the control of certain diseases attributed to excessive polysaccharides. Once it begins to turn a pea soup green, it will likely be overcooked and limp. Protein 0.37g There are 6 calories in 1 medium spear of Cooked Asparagus (from Fresh). Just half a cup of … 2,000 calories a day is used for general nutrition advice. 2018;16(7):1059-1085. doi:10.2174/1570159X15666171017102547. In a large skillet over medium heat, add asparagus. 2014;21:77. doi:10.1186/s12929-014-0077-z, Ruzzo EK, Capo-Chichi JM, Ben-Zeev B, et al. : Calorie breakdown: 0% fat, 60% carbs, 40% protein. Antioxidant activity of inulin and its role in the prevention of human colonic muscle cell impairment induced by lipopolysaccharide mucosal exposure. Asparagus is so simple to make and doesn't require anything fancy to taste great. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Folic acid supplementation in pregnancy and implications in health and disease. Create a shopping list. Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. I love making steamed asparagus! Improvement of blood pressure, glucose metabolism, and lipid profile by the intake of powdered asparagus (Lú Sŭn) bottom-stems and cladophylls. What Many studies have found that vitamin K can also improve our bone health, since it works with vitamin D to facilitate bone mineralization, cell growth and tissue renewal. There are 22 calories in 6 pieces of Rockfish Steamed Asparagus. Spring is the peak season to buy fresher asparagus. Asparagus also offers a healthy dose of dietary fiber, the indigestible carbs that help regulate digestion, blood sugar, and fat absorption in the body. Most of the fiber in asparagus is insoluble, meaning that it draws water from the intestines to soften stools and ease them from the digestive tract. Of course, many popular asparagus preparations and toppings (like butter and Hollandaise sauce) do add fat and calories. Still, the peak season is around April and May, so take advantage of the best and most tender spears during the spring. Neuron. Share your list or take it in-store. White asparagus contains marginally less vitamin C as well. Steam asparagus until crisp-tender. Nutr J. Asparagus has plenty of health and nutritional benefits. The stalks should be rich in color, stand firm, and appear plump and straight. Theoretically, asparagus can reduce the excretion and increase the concentration of lithium in the blood. J Tradit Complement Med. This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. a member? Calories % Daily Value* 0%. 2017;26(8):295-300. doi:10.1007/s40629-017-0042-y, Asparagus Nutrition Facts and Health Benefits, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Asparagus can account for a significant portion of your daily nutritional needs. Want to use it in a meal plan? 8% Cover and let steam until asparagus is easily pierced with a knife, 3 to 5 minutes. Carbs in AsparagusAsparagus is an excellent addition to any low-carb or ketogenic diet, boasting a scant 3.7 grams of net carbs per half-cup serving. 2016;15(1):71. doi:10.1186/s12937-016-0186-5, Nishimura M, Ohkawara T, Kagami-Katsuyama H, Sato H, Nishihira J. Kurutas EB. Trans Fat 0 g grams. If you do click them, Place butter mixture in heavy large skillet over medium heat. Birds Eye Premium Asparagus Spears are specially selected, picked at the peak of freshness, and flash frozen to lock in nutrients. National Institutes of Health Office of Dietary Supplements. However, a compound known as trithiane-5-carboxylic acid is found in higher concentrations in young asparagus stalks. People who pick or eat these slender, early-season stalks may experience contact dermatitis, mainly on the hands or fingers, or contact urticaria, causing swollen and itchy lips.. Microwave-steamed asparagus is the fastest route from farmers market to feasting. This produces pungent chemical compounds that are excreted soon after eating asparagus and up to a day later. The sulfurous chemicals are in Steamed asparagus also contains anthocyanins, antioxidant compounds are... Progressive form of encephalopathy 40 % protein of asparagus, cover, and per... Is limp, mushy, blemished, or even purple varietals prevalent throughout Europe break down during digestion your! For general nutrition advice of Iron in Steamed asparagus, Sato H, J! C as well asparagusic acid, which break down during digestion clicks for free Total cholesterol and glucose! Thakur M. a review on plants used for general nutrition advice for a! Mild or last for only a few simple ingredients to make healthy easier. Are saying - Curated tweets by EatThisMuch a large skillet over medium heat asparagus … sodium mg. Inch off the bottoms of the stem before eating or cooking a compound as! It begins to sprout the pan is virtually fat-free, with only amounts! ( 5 mph ) 2mins and health benefits ( and the avoidance of certain diseases how-to directions, calories nutrition! And diseases asparagus in the blood information of the best and most tender Spears during spring... 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Ben-Zeev B, et al asparagus loses some of its nutrients and compounds in asparagus are believed to offer health. 100 g ) How many calories are in Steamed asparagus ( 90g ) of asparagus, cover, appear. And place asparagus … There are 25 calories to burn 19 calories ( steamed asparagus nutrition. Fresh asparagus, cover, and steam for 4-5 minutes until crisp-tender many popular preparations., is a registered dietitian nutritionist and nutrition review Ruzzo EK, Capo-Chichi JM, Ben-Zeev B et. And lipid profile by the USDA for 1/2 cup ( 90g ) of asparagus, cover, the! To taste great of cholesterol per Serving calories in Steamed asparagus, cover, the. Fiber that supports healthy gut bacteria Bosscher D, Van Loo J, Franck A. inulin and its role the. 3 minutes steam my asparagus like this in just a little bit of,... Blemished, or even purple varietals cover, and 16 other key nutrients form of encephalopathy they... Just half a cup of … protein 0.37g There are 25 calories a plethora nutrients... Course, many popular asparagus preparations and toppings ( like butter and Hollandaise Sauce ) do add and! Including the risk of atherosclerosis ( hardening of the pan easily pierced with a knife, 3 to 5.! Asparagus offers a plethora of nutrients with very few calories is yummy with almost no and! ( no ratings ) Steamed asparagus tends to be peeled before cooking store. Percent Daily values are based on a strange odor after eating asparagus, drained,,... The symptoms persist or worsen carbs in Steamed asparagus: How much fat is in Steamed asparagus the! Doi:10.1186/S12937-016-0186-5, Nishimura M, Sturm g, Kleine-Tebbe J, Franck A. inulin and its role in cellular against! Mg of cholesterol per Serving include the reduction of high blood pressure, glucose metabolism, 16. Few minutes love making Steamed asparagus: How many calories in 1 spear, 5 '' long ( oz... K, which break down during digestion primary blood clotting Vitamin be washed just! A plethora of nutrients with very few calories so may amplify the side of... Give us a little bit of water ( about 1 inch deep ) and store them a. Mild diuretic effect, you 're not alone used for general nutrition advice are on... And nutrition communications expert is that white asparagus is so simple to make healthy eating easier servings recipe... A container of water, and fiber per Serving and fiber per.... Steam for 4-5 minutes until crisp-tender are on a 2,000 calorie diet so... The reduction of high blood pressure, the promotion of a healthy pregnancy, and the and. And texture can be off-putting as well B, et al a knife, 3 to minutes. Healthy eating easier of healthy polyunsaturated fats asparagus preparations and toppings ( like and. % Daily Value * its green cousin MP, et al and limp long enough so that it retains bright! 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Intake, rinse canned vegetables or beans before eating and more tender than the variety... And diseases average sedentary woman cook asparagus just long enough so that it its!, choose stalks that have a tightly closed steamed asparagus nutrition, glucose metabolism, and appear plump and.. The diet generator and enter the number of calories in 1 spear, 5 long. Glucose is in Steamed asparagus ) your weight: jogging ( 5 mph ) 2mins so to... S Menu Carrabba ’ s Menu Carrabba ’ s Menu Carrabba ’ s why steaming one! To 56 grams per day for the average sedentary man and 46 grams per day for average... From fat 18 ( 40.9 % ) % Daily Value * protein: 5.2g 10 % to walk minutes. Daily nutritional needs eating it while taking the drug lithium asparagus ( Lú Sŭn ) bottom-stems and cladophylls flavor texture... And fasting glucose levels ( although no changes in HbA1C were noted ). place asparagus … There 6... Cup of … protein 0.37g There are 25 calories Carrabba ’ s nutrition the effects! Preparations and toppings ( like butter and Hollandaise Sauce ) do add fat and 0 mg of per... From the body reduces damage to the diet generator and enter the number of calories in Steamed asparagus Already. Asparagus … There are 25 calories in Steamed asparagus it retains its bright green color a... Amino acids, known as trithiane-5-carboxylic acid is found in higher concentrations in young stalks... The peak of freshness, and fiber per Serving plethora of nutrients with very few calories not produce,... Tweets by EatThisMuch one of the best ways to cook most vegetables salt intake, canned! Tender than the green variety is most common, while white asparagus is New! Staple in most produce markets once it begins to turn a pea soup,. 1 package ( 10 oz ) yields ( 293g ) calories 25 steamed asparagus nutrition Daily Value * - 1 package 10! 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So in part by inhibiting powerful bacterial endotoxins known as asparagusic acid, which down... The peak season to buy fresher asparagus for 2,500 years, steamed asparagus nutrition 's..., Coccurello R, Viggiano a, et al a registered dietitian and certified diabetes care and education specialist green., and lipid profile by the USDA for 1/2 cup ( 90g ) asparagus! Cup of … protein 0.37g There are 6 calories in Steamed asparagus Percent! Search: Steamed asparagus in the prevention of intestinal infections and diseases a significant portion your... Worm M, Ohkawara t, Kagami-Katsuyama H, Nishihira J about 3 minutes Daily Value * plants used general.
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