Nutrients, Calories, Benefits of Asparagus, Raw

Published on: 01/06/2022

Calories in Asparagus, Raw

Asparagus, Raw contains 20 kCal calories per 100g serving. The reference value of daily consumption of Asparagus, Raw for adults is 20 kCal.

The following foods have approximately equal amount of calories:

Beans, canned, liquid-free contents (20kCal)
Beans, canned, without salt, contents without liquid (20kCal)
Beans, green, canned, liquid-free contents (21kCal)
Beans, green, canned, without salt, contents without liquid (22kCal)
Pinto beans (variegated), ripe sprouted seeds, boiled, with salt (20kCal)
Pinto beans (variegated), mature sprouted seeds, boiled, without salt (22kCal)
Mash (mung beans), sprouted, boiled, without salt (21kCal)
Mash (mung beans) sprouted seeds, boiled, with salt (19kCal)
Cow peas (Chinese cowpea), leaves, boiled, with salt (22kCal)
Cow peas (Chinese cowpea), leaves, boiled, without salt (22kCal)

Carbohydrates in Asparagus, Raw

Asparagus, Raw have 1.78 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Asparagus, Raw for adults is 1.78 g. 1.78 g of carbohydrates are equal to 7.12 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Asparagus, Raw

Asparagus, Raw contains 2.2 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Asparagus, Raw

Asparagus, Raw contains 0.12 g fats per 100g serving. 0.12 g of fats are equal to 0.96 calories (kCal).

Vitamins and other nutrients in Asparagus, Raw

Nutrient	Content	Reference
Calories	20kCal	20kCal
Proteins	2.2g	2g
Fats	0.12g	0g
Carbohydrates	1.78g	2g
Dietary fiber	2.1g	2g
Water	93.22g	93g
Ash	0.58g	1g
Vitamin A, RE	38mcg	38mcg
alpha Carotene	9mcg	9mcg
beta Carotene	0.449mg	0mg
Lutein + Zeaxanthin	710mcg	710mcg
Vitamin B1, thiamine	0.143mg	0mg
Vitamin B2, riboflavin	0.141mg	0mg
Vitamin B4, choline	16mg	16mg
Vitamin B5, pantothenic	0.274mg	0mg
Vitamin B6, pyridoxine	0.091mg	0mg
Vitamin B9, folate	52mcg	52mcg
Vitamin C, ascorbic	5.6mg	6mg
Vitamin E, alpha tocopherol, TE	1.13mg	1mg
gamma Tocopherol	0.09mg	0mg
Vitamin K, phylloquinone	41.6mcg	42mcg
Vitamin PP, NE	0.978mg	1mg
Betaine	0.6mg	1mg
Potassium, K	202mg	202mg
Calcium, Ca	24mg	24mg
Magnesium, Mg	14mg	14mg
Sodium, Na	2mg	2mg
Sera, S	22mg	22mg
Phosphorus, P	52mg	52mg
Iron, Fe	2.14mg	2mg
Manganese, Mn	0.158mg	0mg
Copper, Cu	189mcg	189mcg
Selenium, Se	2.3mcg	2mcg
Zinc, Zn	0.54mg	1mg
Mono- and disaccharides (sugars)	1.88g	2g
Glucose (dextrose)	0.65g	1g
Sucrose	0.23g	0g
Fructose	1g	1g
Arginine	0.091g	0g
Valin	0.115g	0g
Histidine	0.049g	0g
Isoleucine	0.075g	0g
Leucine	0.128g	0g
Lysine	0.104g	0g
Methionine	0.031g	0g
Threonine	0.084g	0g
Tryptophan	0.027g	0g
Phenylalanine	0.075g	0g
Alanine	0.115g	0g
Aspartic acid	0.508g	1g
Glycine	0.093g	0g
Glutamic acid	0.233g	0g
Proline	0.071g	0g
Serine	0.106g	0g
Tyrosine	0.052g	0g
Cysteine	0.031g	0g
Phytosterols	24mg	24mg
Saturated fatty acids	0.04g	0g
16: 0 Palmitic	0.04g	0g
Polyunsaturated fatty acids	0.05g	0g
18: 2 Linoleum	0.04g	0g
18: 3 Linolenic	0.01g	0g
Omega-3 fatty acids	0.01g	0g
Omega-6 fatty acids	0.04g	0g

Nutrition Facts About Asparagus, Raw

How To Cook Vegetable Bread With Asparagus, Zucchini And Olives - Recipe

Required products :

500 grams of flour + more for kneading
7 grams of dry may
1 teaspoon salt
4 tablespoons olive oil
125 grams of asparagus, peeled and sliced
1 small zucchini (125 grams) - grated
100 grams of pitted green olives cut in half
50 grams of hard cheese
1 broken egg

Method of preparation :

Mix the flour, yeast and salt. Make a well in the middle and pour 300 milliliters of slightly warm water and 3 tablespoons of olive oil. Stir to mix the ingredients.

Transfer to a well-floured surface and knead for 10 minutes until a pliable dough is obtained.

Place in a greased bowl and roll out the dough, then cover with foil. Leave to stand for 1 hour to rise.

Meanwhile, prepare the filling. Heat 1 tablespoon butter in a large skillet over medium heat and fry the asparagus (which you cut into large pieces) for about 2 minutes. Add the zucchini and stir. Leave for a few minutes for the liquid to evaporate. Transfer the mixture to a bowl and allow to cool completely. Add 75 grams of olives to the filling and 35 grams of grated cheese.

Transfer the risen dough to the hob and press the center down with your fist. Stir, then roll out into a rectangle about 1 cm thick.

Distribute the filling, leaving 2 cm on all sides for the board.

Transfer the edges of the dough to the center so that these 2 centimeters cover part of the filling. Then roll into a roll on the shorter side.

Place the bread edge down in a paper tray. Cover with greaseproof foil and leave to rise again for 1 hour in a warm place.

Remove the foil and spread with 1 egg. Sprinkle with remaining olives and grated cheese. Bake for about 35-40 minutes at 200 degrees - if necessary, after the 25th minute cover the bread with foil so as not to overcook.

Remove the finished bread from the pan and leave to cool for at least 30 minutes before slicing.

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How To Cook Casserole With Bread, Asparagus, Salmon And Eggs - Recipe

Required products :

2 1/2 teaspoons bread - cut into chunks
1 tablespoon butter
1/3 tea cup chopped leeks
120 grams of asparagus (stewed and sliced)
5 eggs
1 cup fresh milk
100 grams of grated cow's cheese
1 tablespoon fresh dill
220 grams of smoked salmon

Method of preparation :

Toast the bread bites for 7 minutes in the oven until golden.

While the bread is toasting, melt the butter in a pan or small pan and fry the leeks until soft. Add the asparagus and cook for another 5 minutes.

In a bowl, mix the eggs, milk, cheese, dill and season with a little black pepper. Add bread and salmon, stir. Pour the mixture into the pan with the asparagus and leeks and stir. Cover the pan with aluminum foil and bake for 10 minutes, then remove the foil and bake for another 12-14 minutes until ready - until dry.

Serve with sour cream, fresh dill and capers, if desired.

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How To Cook Pizza With Asparagus, Prosciutto And Eggs - Recipe

Necessary products:

400 grams of finished dough
100 grams of garlic mayonnaise
150-200 grams of grated mozzarella
4-5 chopped asparagus
150 grams of prosciutto
salt, pepper
3 eggs

Method of preparation:

Line a round baking tray with parchment paper, roll out the dough and place it in it. Spread the marshmallows with mayonnaise mixed with garlic and sprinkle with mozzarella.

Strain the asparagus, slice and place over the cheese. Season with black pepper, salt and beat the eggs. Preheat oven to 200 degrees and bake for 25-30 minutes.

When ready, cool and garnish the pizza with sliced prosciutto. Serve and enjoy.

Bon Appetit!

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