Asparagus is a low-calorie vegetable that's often enjoyed for its distinct taste and nutritional benefits. One serving of 1 spear (about 5" long) cooked asparagus (from canned, fat added in cooking) contains just 6 calories. Despite its many benefits, there are also some potential downsides to consider.

Asparagus is a great source of vitamins and minerals, including vitamins A, C, E, K, and B6, as well as folate, iron, and copper. It's also a good source of fiber, which can help promote healthy digestion and regularity. However, asparagus contains a compound called asparagine, which may cause unpleasant urine odors in some people.

In this article, we'll take a closer look at the nutritional information and potential benefits of asparagus, as well as some of the side effects it may cause. We'll also explore some practical tips for cooking and enjoying canned asparagus, as well as some healthy alternatives to consider.

Nutritional information

One serving of 1 spear (about 5" long) cooked asparagus (from canned, fat added in cooking) contains the following nutritional information: • 6 calories • 0.6g protein

Benefits of asparagus

Asparagus is a nutritious vegetable with many potential health benefits. Some of the benefits of consuming asparagus include: • Promoting healthy digestion and regularity due to its fiber content • Supporting immune function due to its vitamin and mineral content

Possible side effects

While asparagus is generally considered safe to consume, there are some potential side effects to be aware of, including: • Urine odor: Asparagus contains a compound called asparagine, which can cause a strong and unpleasant odor in some people's urine. • Upset stomach: Some people may experience digestive upset, including gas, bloating, or diarrhea, after consuming asparagus.

How to cook canned asparagus

Cooking canned asparagus is a quick and easy way to enjoy this nutritious vegetable. To prepare canned asparagus, simply drain the can and discard the liquid. Then, add a small amount of fat, such as olive oil or butter, to a skillet and heat over medium-high heat. Add the canned asparagus and cook for 2-3 minutes, or until heated through. Season with salt and pepper to taste and serve immediately. Alternatively, canned asparagus can be added to salads, soups, or stir-fries for a nutritious and flavorful addition.

Health benefits of low-calorie foods

Low-calorie foods like asparagus offer many health benefits, including: • Weight management: Low-calorie foods can help support healthy weight loss and maintenance by reducing overall calorie intake and promoting feelings of fullness. • Improved heart health: Low-calorie foods are often low in saturated and trans fats, which can help reduce the risk of heart disease and other chronic diseases.

Why canned asparagus may not be the healthiest option

While canned asparagus can be a convenient and cost-effective option, it may not be the healthiest choice. Canned asparagus is often high in sodium and may contain added preservatives or other additives. Additionally, the canning process can cause some of the nutrients in asparagus to break down, reducing its overall nutritional value. If possible, fresh or frozen asparagus is generally a better choice. However, if you do choose to consume canned asparagus, be sure to check the label and choose low-sodium options whenever possible.

What to pair with canned asparagus for a balanced meal

Pairing canned asparagus with other nutritious foods can help create a balanced and satisfying meal. Some healthy food pairings for canned asparagus include: • Grilled chicken: Pairing canned asparagus with grilled chicken is a great way to boost protein intake and add flavor to your meal. • Brown rice: Serving canned asparagus with brown rice is a great way to add fiber and complex carbohydrates to your meal.

Tips for reducing calories in your meals

Reducing calorie intake can be a helpful strategy for weight loss or weight management. Some tips for reducing calories in your meals include: • Choosing low-calorie vegetables like asparagus and incorporating them into your meals • Opting for lower-fat cooking methods, such as grilling, roasting, or baking

Recipes using canned asparagus

Canned asparagus can be used in a variety of simple and delicious recipes. Here are a few ideas to try: • Asparagus and mushroom frittata: Whisk together eggs and canned asparagus, mushrooms, and your favorite seasonings for a tasty and protein-packed breakfast or brunch dish. • Asparagus and tuna salad: Combine canned asparagus with canned tuna, chopped celery, and a low-fat dressing for a healthy and satisfying lunch.

Alternative sources of low-calorie vegetables

If you're looking for other low-calorie vegetable options to add to your meals, consider trying: • Broccoli: This nutrient-dense vegetable is low in calories and high in fiber, vitamins, and minerals. • Cauliflower: Like broccoli, cauliflower is a low-calorie vegetable that's high in fiber and nutrients.