If you're looking for a low-calorie vegetable with excellent nutritional value, look no further than cooked asparagus. One large spear (7-1/4" to 8-1/2" long), cooked and without any added fat, contains just 4 calories.
Despite its low calorie count, asparagus is packed with essential vitamins and minerals. It's particularly high in vitamins K and C, which are important for maintaining healthy bones and skin, respectively. Asparagus is also a good source of folate, which is essential for healthy cell growth.
In this article, we'll explore the calorie content, health benefits, and potential health risks of asparagus, as well as ways to prepare and store it, and some delicious recipes to try.
Calorie Content of Large Spear Cooked Asparagus
As we mentioned earlier, one large spear of cooked asparagus (without added fat) contains just 4 calories. This makes it an excellent choice for anyone looking to reduce their calorie intake, without sacrificing nutritional value.
Health Benefits of Asparagus
Asparagus is a nutrient-dense vegetable that provides a wide range of health benefits. Here are just a few:
- Asparagus is high in folate, which is essential for healthy cell growth and development, particularly during pregnancy.
- It's also a good source of vitamins K and C, which are important for maintaining healthy bones and skin, respectively.
- Asparagus is a natural diuretic, which can help reduce bloating and promote healthy kidney function.
- Some studies have suggested that asparagus may also have anti-inflammatory and anti-cancer properties, though more research is needed in these areas.
Ways to Cook and Eat Asparagus
Asparagus is incredibly versatile and can be cooked in a variety of ways. Here are some ideas to get you started:
- Roast asparagus in the oven with a little olive oil, salt, and pepper, for a delicious side dish.
- Sautee asparagus in a pan with garlic and lemon juice for a quick and easy side dish.
- Grill asparagus on the barbecue for a smoky flavor.
- Add chopped asparagus to omelets, quiches, or frittatas for a tasty breakfast or brunch option.
- Chop fresh asparagus and add it to salads or stir-fries for a boost of nutrition.
Seasonal Availability of Asparagus
Asparagus is a spring vegetable and is typically available from March through June in the northern hemisphere. However, you may be able to find imported asparagus at other times of the year.
Nutritional Profile of Asparagus
One cup of cooked asparagus (around 150g) contains approximately:
- 27 calories
- 2.9g of protein
- 5.2g of carbohydrates
- 2.8g of fiber
- 0.2g of fat
- 55% of the recommended daily intake of vitamin K
- 20% of the recommended daily intake of vitamin C
- 17% of the recommended daily intake of folate
Preparation and Storage Tips for Asparagus
To prepare asparagus, simply wash it under running water and trim off the woody ends (which may be tough and difficult to chew). You can then cook it using any of the methods we suggested earlier. To store asparagus, wrap it in a damp paper towel and place it in a plastic bag in the refrigerator. It should keep for up to a week.
Asparagus as a Weight Loss Food
Asparagus is a great food to include in any weight loss diet, as it's low in calories and high in fiber. Fiber is important for helping you feel full and satisfied, which can prevent overeating. In addition to its low calorie count, asparagus has a high water content, which can also help you feel full and hydrated. Try adding some asparagus to your meals to help you achieve your weight loss goals.
Potential Health Risks of Asparagus Consumption
Overall, asparagus is considered safe for most people to eat. However, some people may experience digestive discomfort, such as gas or bloating, after eating asparagus. This is usually caused by the high fiber content of the vegetable. In rare cases, some people may be allergic to asparagus. If you experience symptoms such as itching, hives, or difficulty breathing after eating asparagus, seek medical attention immediately.
Asparagus as a Source of Dietary Fiber
Asparagus is an excellent source of dietary fiber, which is important for maintaining digestive health and preventing chronic diseases such as heart disease and diabetes. Fiber also plays an important role in weight management, as it can help you feel full and satisfied with fewer calories. One cup of cooked asparagus contains 2.8g of fiber, or around 11% of the recommended daily intake.
Asparagus Recipes to Try
Ready to try some delicious asparagus recipes? Here are a few ideas to get you started:
- Asparagus and Goat Cheese Frittata
- Grilled Asparagus with Lemon and Parmesan
- Roasted Asparagus with Garlic and Lemon
- Asparagus and Mushroom Stir-Fry
- Asparagus and Bacon Salad
"Asparagus is a nutrient-dense vegetable that provides a wide range of health benefits."
5 FAQ About Cooked Asparagus
1. How many calories are in a large spear of cooked asparagus?
There are 4 calories in a large spear (7-1/4" to 8-1/2" long) of cooked asparagus.
2. How should I store cooked asparagus?
Cooked asparagus should be stored in an airtight container in the refrigerator for up to four days.
3. Can I freeze cooked asparagus?
Yes, you can freeze cooked asparagus. It is best to blanch it first and then freeze it in freezer-safe bags or containers for up to six months.
4. Is cooked asparagus a healthy food choice?
Yes, cooked asparagus is a nutritious food choice. It is low in calories and high in vitamins and minerals, including vitamins A, C, and K, folate, and potassium.
5. What are some ways to prepare and serve cooked asparagus?
Cooked asparagus can be served hot or cold and can be seasoned with a variety of herbs and spices. It can also be roasted, grilled, or sautéed. Some popular ways to serve cooked asparagus include in salads, as a side dish, or as a topping for pizza or pasta.