1 serving (100 grams) contains 35 calories, 2.5 grams of protein, 2.2 grams of fat, and 3.7 grams of carbohydrates.
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Nutrition Information
Calories |
70 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.4 g | 5% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 7.4 g | 2% | |
| Dietary Fiber | 4.2 g | 15% | |
| Sugars | 3.8 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 64 mg | 4% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 404 mg | 8% | |
* 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 Grilled asparagus
Grilled asparagus is a popular dish that highlights the natural flavor of this spear-shaped vegetable, which belongs to the lily family. Originating from the Mediterranean region, asparagus has been a staple in European cuisines for centuries and is now enjoyed worldwide. Nutritionally, it is low in calories but rich in vitamins A, C, E, K, and folate, as well as being a good source of dietary fiber and antioxidants. A serving of grilled asparagus (about 5 spears) contains approximately 20 calories, 2 grams of fiber, and a range of essential micronutrients, making it a nutrient-dense choice for many diets.
Health Benefits
- Supports healthy vision due to its vitamin A content (14% of the RDI in a standard serving).
- Promotes immune system health with high levels of vitamin C (6% of the RDI per serving).
- Supports bone health due to its vitamin K content (57% of the RDI in one serving).
- Helps with digestion and maintaining gut health because of its dietary fiber (2 grams per serving).
- Contains antioxidants like glutathione, which may help reduce oxidative stress in the body.
Dietary Considerations
Selection and Storage
Store fresh asparagus in the refrigerator with the stalks wrapped in a damp paper towel and place it in a plastic bag to maintain freshness for up to 4 days. Trim the woody ends before grilling.
Common Questions About Grilled asparagus Nutrition
What is the nutritional content of grilled asparagus?
Grilled asparagus is low in calories, with just 20 calories per 5 spears. It contains approximately 2 grams of protein, 4 grams of carbohydrates, and is rich in vitamins like vitamin K, vitamin A, and folate, as well as minerals such as potassium and magnesium.
Is grilled asparagus suitable for a keto diet?
Yes, grilled asparagus is keto-friendly as it is low in carbohydrates, with roughly 4 grams per 5 spears. Its fiber content also makes it an excellent choice for keto dieters looking to add greens to their meals.
What are the health benefits of grilled asparagus?
Grilled asparagus offers numerous health benefits, including supporting bone health due to its high vitamin K content and aiding digestion thanks to its fiber. Additionally, it contains antioxidants and anti-inflammatory compounds that may promote overall wellness.
What is the recommended portion size for grilled asparagus?
A typical serving size of grilled asparagus is about 5 spears, which provides a balanced amount of nutrients without excess calories. For larger meals, you can adjust portions based on caloric needs and dietary goals.
How does grilled asparagus compare to steamed asparagus in nutrition?
Grilled asparagus retains much of its nutritional content while offering a smoky flavor, whereas steaming preserves nutrients even better but lacks the charred taste. Both methods maintain low calorie and carbohydrate levels but differ in texture and flavor.
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.
- Vitamin K Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsVitamin K is present in asparagus, and this fact sheet outlines its importance in health and dietary sources.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Agriculture (USDA)Highlights the importance of including vegetables like asparagus in a balanced healthy eating pattern.
- Bioactive compounds in asparagus: Health benefits and preparationJournal of Food Composition and AnalysisPeer-reviewed study discussing bioactive compounds in asparagus, including antioxidants and their health implications.
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.
