1 serving (200 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 70.6 mg | 23% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 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 Beef with asparagus
Beef with asparagus is a popular dish often associated with Asian cuisine, particularly Chinese stir-fries. It combines tender cuts of beef, typically sirloin or flank steak, with the crisp, vibrant taste of asparagus. Beef is a rich source of protein and essential nutrients such as iron, zinc, and B vitamins, while asparagus offers dietary fiber, vitamin K, folate, and antioxidants like vitamin E. Together, this dish creates a well-rounded meal with a balanced nutritional profile. The combination of lean protein and nutrient-dense vegetables makes it a satisfying option for active individuals or health-conscious diners. This classic dish is versatile and can be customized with varied seasoning and cooking methods to suit different palates and dietary needs.
Health Benefits
- Supports muscle health due to beef's high protein content (approximately 26g per 3-ounce serving).
- Improves bone health with asparagus providing vitamin K (approximately 70% of the daily value per cup).
- Contributes to heart health as asparagus is rich in folate which supports cardiovascular function.
- Boosts immunity with zinc from beef, which aids in immune system regulation.
- Provides antioxidants through asparagus' vitamin E, helping to combat free radicals in the body.
Dietary Considerations
Selection and Storage
Store raw beef and asparagus separately in the refrigerator: beef should be kept at 40°F or below, and asparagus tightly wrapped to maintain freshness. To prepare, trim asparagus ends and slice beef thinly for even cooking.
Common Questions About Beef with asparagus Nutrition
What is the nutritional content of beef with asparagus?
Beef with asparagus is rich in protein and vitamins. A typical serving of 3 oz of cooked lean beef contains around 25g of protein and 180 calories, while 1 cup of cooked asparagus provides about 27 calories, 2.9g of protein, and is high in vitamins A, C, K, and folate. Combined, they offer a nutrient-dense, balanced meal with good sources of protein and fiber.
Can I eat beef with asparagus on a low-carb or keto diet?
Yes, beef with asparagus is compatible with both low-carb and keto diets. Beef is naturally carb-free, and asparagus is a low-carb vegetable, providing roughly 3.9g of carbs per cup (cooked). Together, they make a keto-friendly option by keeping net carbs low while providing ample protein and healthy fats, depending on preparation.
What are the health benefits or concerns of eating beef with asparagus?
Beef with asparagus is a nutrient-rich dish offering high-quality protein, iron, and zinc from beef, along with fiber, vitamins, and antioxidants from asparagus. However, consuming excessively fatty beef cuts can increase saturated fat intake, potentially impacting heart health. Opting for lean beef and moderate portions minimizes these concerns and enhances the dish's health benefits.
How much beef with asparagus should I eat in a serving?
A well-balanced serving size is about 3-4 oz of lean beef and 1 cup of asparagus. This combination provides an adequate amount of protein (about 28g), essential vitamins, and fiber while keeping overall calories and fat within reasonable limits suitable for most diets.
How does beef with asparagus compare to chicken with asparagus?
Beef with asparagus is higher in iron and can have more saturated fat depending on the beef cut, while chicken with asparagus is leaner and lower in calories. For example, 3 oz of skinless chicken breast contains about 140 calories and 26g of protein compared to 180 calories and 25g of protein in lean beef. Both are nutrient-dense options, but chicken may be preferred for lower-fat diets.
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.
