1 serving (100 grams) contains 22 calories, 3.1 grams of protein, 0.3 grams of fat, and 3.3 grams of carbohydrates.
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Nutrition Information
Calories |
52.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12.0 mg | 0% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.6 g | ||
| protein | 7.5 g | 15% | |
| Vitamin D | 16.8 mcg | 84% | |
| Calcium | 7.2 mg | 0% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 764.4 mg | 16% | |
* 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 Mushrooms and asparagus
Mushrooms and asparagus are both nutrient-rich plant foods commonly featured in Mediterranean, Asian, and European cuisines. Mushrooms, often referred to as fungi, boast an earthy flavor and are a good source of B vitamins, selenium, and antioxidants. Asparagus, a spring vegetable, is prized for its tender, green stalks and slightly bitter, grassy taste. It is an excellent source of folate, vitamin K, and dietary fiber. Together, these two ingredients form a balanced addition to meals, providing essential nutrients while being low in calories and fat. They are particularly favored for their versatility in dishes ranging from stir-fries and soups to roasted sides or mixed salads.
Health Benefits
- Mushrooms are rich in selenium, which plays a vital role in reducing oxidative stress and supporting immune function.
- Asparagus provides folate, essential for DNA synthesis and cell growth, making it especially beneficial for pregnant individuals.
- Both mushrooms and asparagus are high in dietary fiber, promoting healthy digestion and improving gut health.
Dietary Considerations
Selection and Storage
Store mushrooms in a paper bag to prevent moisture buildup and asparagus in the refrigerator with the stalks trimmed and placed upright in a jar of water for freshness.
Common Questions About Mushrooms and asparagus Nutrition
Are mushrooms and asparagus nutrient-dense foods?
Yes, both mushrooms and asparagus are low-calorie and nutrient-dense. Mushrooms provide about 3 grams of protein and 22 calories per 100 grams, along with vitamins like B2 and B3, and minerals like selenium. Asparagus contains around 2.2 grams of protein and 20 calories per 100 grams and is rich in vitamin K, folate, and antioxidants.
Can I eat mushrooms and asparagus on a keto diet?
Yes, both mushrooms and asparagus are excellent for a keto diet as they are low in carbohydrates. Mushrooms contain approximately 3.3 grams of carbs per 100 grams, while asparagus has about 3.9 grams of net carbs per 100 grams, making them compatible with a low-carb or ketogenic eating plan.
What are the main health benefits of mushrooms and asparagus?
Mushrooms provide immune-boosting properties due to beta-glucans and selenium, while asparagus supports heart health and digestion with its fiber and potassium content. Both are rich in antioxidants, helping fight oxidative stress, and have anti-inflammatory benefits. Asparagus is also particularly beneficial for bone and blood health due to its high vitamin K content.
What is the recommended serving size for mushrooms and asparagus?
A standard serving size is about 1 cup for each: roughly 70 grams of raw mushrooms and 134 grams of cooked asparagus. This provides a balanced intake of nutrients without significantly increasing caloric intake, making them ideal for most dietary plans.
How do mushrooms and asparagus compare to other vegetables for nutrition?
Mushrooms are higher in protein compared to many other vegetables and have unique nutrients like selenium and ergothioneine. Asparagus contains more folate than most vegetables and is exceptionally low in calories. Compared to starchy vegetables like potatoes, both are much lower in carbs, making them better options for weight management and low-carb 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.
