1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 14.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.1 g | 28% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 157.7 mcg | 788% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 473.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Asparagus frittata
Asparagus frittata is a classic dish that blends eggs and asparagus, often with cheese and seasonings, originated from Italian cuisine. This versatile meal can be served for breakfast, brunch, or light dinners. Asparagus provides essential vitamins such as vitamin K, folate, and vitamin C, while eggs contribute high-quality protein and vitamin B12. A medium-sized slice of asparagus frittata can be nutrient-dense, offering a balance of healthy fats, protein, and fiber. Its low calorie content per serving makes it suitable for individuals seeking to maintain a healthy weight or follow low-calorie meal plans.
Health Benefits
- Rich in vitamin K from asparagus, aiding in blood clotting and bone health.
- High-quality protein from eggs promotes muscle repair and growth.
- Contains folate (B9) from asparagus, supporting cell function and prenatal health.
Dietary Considerations
Selection and Storage
Store the frittata in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave to retain texture and taste.
Common Questions About Asparagus frittata Nutrition
What is the nutritional content of an asparagus frittata?
An average serving (1/6 of a 9-inch frittata, approximately 150-200g) contains around 180-200 calories, 12-15g of protein, 10-12g of fat, and 4-6g of carbs. It's also rich in vitamin K, folate, and iron from the asparagus and eggs.
Can I eat asparagus frittata on a keto or low-carb diet?
Yes, asparagus frittata is suitable for both keto and low-carb diets. Its relatively high protein and fat content combined with low carbohydrates makes it a great option, provided that you avoid any high-carb additions like regular milk or starchy veggies.
What are the health benefits of eating asparagus frittata?
Asparagus frittata is a nutrient-dense dish offering a good source of protein and essential nutrients like vitamin A, potassium, and magnesium. The asparagus provides antioxidants, promotes healthy digestion, and supports heart and bone health due to its fiber and vitamin K content.
How much asparagus frittata should I serve per person?
A recommended portion size is about 1/6th of a 9-inch frittata, which is roughly 150-200g. This is likely to be sufficient as part of a main meal, especially if paired with a light side salad or whole-grain bread.
How does asparagus frittata compare to a spinach frittata?
Both asparagus and spinach frittatas are nutritious, but asparagus frittata tends to have slightly more fiber and vitamin K due to the asparagus. Spinach, however, provides higher levels of vitamin A and folate. The choice largely depends on your nutrient priorities and taste preference.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
