1 serving (100 grams) contains 20 calories, 2.2 grams of protein, 0.2 grams of fat, and 3.7 grams of carbohydrates.
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Nutrition Information
Calories |
29.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3.0 mg | 0% | |
| Total Carbohydrates | 5.5 g | 2% | |
| Dietary Fiber | 3.1 g | 11% | |
| Sugars | 2.8 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.8 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 301.5 mg | 6% | |
* 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 Steamed asparagus
Steamed asparagus is a healthy and versatile vegetable dish made by gently heating asparagus in steam, preserving nutrients and flavor. Native to Europe, particularly Mediterranean regions, asparagus has a long culinary history and is enjoyed in various cuisines including Italian, French, and Asian. It is low in calories, rich in dietary fiber, and packed with essential vitamins and minerals, notably vitamin K, vitamin A, folate, and potassium. A 100-gram serving contains approximately 20 calories, 2 grams of protein, and 2 grams of fiber. Asparagus is known for its crisp texture and delicate, grassy flavor, making it a popular addition to salads, sides, and soups when steamed. Its high water content and nutrient density contribute to its reputation as a health-promoting food, ideal for weight management and overall well-being.
Health Benefits
- Supports bone health due to high vitamin K content, which is essential for calcium regulation.
- Boosts immunity and skin health with vitamin A, offering antioxidant protection.
- Promotes healthy digestion thanks to dietary fiber, which aids in gut health and regularity.
Dietary Considerations
Selection and Storage
Store fresh asparagus in the refrigerator upright in a glass of water, covered loosely with plastic. Steam lightly just before serving to retain its nutrients and texture.
Common Questions About Steamed asparagus Nutrition
Is steamed asparagus high in protein?
Steamed asparagus is not considered high in protein. A 100-gram serving contains about 2.2 grams of protein, making it a low-protein vegetable option. However, it is a great addition to meals for its rich nutrient profile and low calorie content.
Can I eat steamed asparagus on a keto diet?
Yes, steamed asparagus is keto-friendly as it is low in carbs. A 100-gram serving contains approximately 3.9 grams of total carbohydrates and only 2.1 grams of net carbs, making it an excellent vegetable choice for a ketogenic diet.
What are the health benefits of steamed asparagus?
Steamed asparagus is rich in vitamins and minerals, particularly vitamin K and folate. It also contains antioxidants like vitamin C and glutathione, which can help reduce inflammation and support the immune system. Its high fiber content is beneficial for digestion and gut health.
How much steamed asparagus should I eat per serving?
A standard serving of steamed asparagus is about 1/2 cup or approximately 90-100 grams. This portion contains roughly 20 calories, 2.2 grams of protein, and 2 grams of fiber. It’s an excellent addition to a balanced meal as a vegetable side dish.
Is steamed asparagus healthier than raw asparagus?
Steaming asparagus can actually enhance its antioxidant content, such as ferulic acid. Additionally, cooking breaks down its tough fibers, making nutrients like vitamins A, C, and E more bioavailable. However, overcooking can lead to nutrient loss, so it's best to steam it lightly for optimal health benefits.
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.
