1 serving (134 grams) contains 27 calories, 2.9 grams of protein, 0.2 grams of fat, and 5.2 grams of carbohydrates.
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Nutrition Information
Calories |
47.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3.5 mg | 0% | |
| Total Carbohydrates | 9.2 g | 3% | |
| Dietary Fiber | 3.7 g | 13% | |
| Sugars | 4.4 g | ||
| protein | 5.1 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 478.0 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 Spargel
Spargel, commonly known as asparagus, is a versatile vegetable that originates from the Mediterranean region and is celebrated in German cuisine. It is particularly popular during spring, often featured in dishes such as Spargelcremesuppe (asparagus cream soup) or served alongside potatoes and hollandaise sauce. Asparagus is a low-calorie food, containing approximately 20 calories per 100 grams, while providing essential nutrients such as fiber, protein, calcium, iron, and vitamin C. It is fat-free and boasts a high water content, making it an excellent choice for hydration and weight management. With its subtly earthy flavor, Spargel is a seasonal delight enjoyed fresh, steamed, grilled, or roasted.
Health Benefits
- Rich in dietary fiber (1.57g per 100g), asparagus supports digestive health and regular bowel movements.
- High in vitamin C (5.6mg per 100g), Spargel contributes to immune function and collagen production for healthy skin.
- Contains iron (1.57mg per 100g), which is vital for oxygen transport and reducing fatigue.
Dietary Considerations
Selection and Storage
Store asparagus upright in a jar with an inch of water in the refrigerator or wrap the base in a damp paper towel to maintain freshness for up to 5 days.
Common Questions About Spargel Nutrition
Is Spargel high in protein?
Spargel (asparagus) contains 2.16 grams of protein per 100 grams, making it a moderate source of plant-based protein. While it isn’t particularly high in protein, it can still contribute to your daily intake, especially in vegetarian or vegan diets.
Can I eat Spargel on a keto diet?
Yes, Spargel is keto-friendly as it contains only 3.88 grams of carbohydrates per 100 grams. Its low carb count, along with its nutritional benefits, makes it an excellent addition to keto meal plans.
What are the main health benefits of Spargel?
Spargel is low in calories (20.15 kcal per 100 grams) and rich in vitamins like vitamin K, vitamin C, and folate. It also contains antioxidants, supports digestive health due to its fiber content (1.57 grams per 100 grams), and has a low sodium content, making it a heart-healthy choice.
How much Spargel should I eat per serving?
A typical serving size of Spargel is around 150 grams, which equates to about 30 calories. This portion provides a good amount of fiber, vitamins, and antioxidants while still being extremely low in fat and carbs, making it ideal for most diets.
How does Spargel compare to broccoli in nutrition?
Spargel is lower in calories and carbohydrates than broccoli but also has slightly less protein (2.16g versus broccoli’s 2.8g per 100g). Additionally, both are good sources of fiber, but broccoli has a higher vitamin C content, whereas Spargel is higher in folate and antioxidants like glutathione.
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.
