Asparagus is a popular vegetable, and 100 grams of drained, cooked, and boiled asparagus contains only 22 calories, making it an excellent choice for those watching their calorie intake.
Apart from being low in calories, asparagus is also rich in vitamins and minerals that provide numerous health benefits.
In this article, we'll explore the nutritional facts, health benefits, and ways to include asparagus in your diet.
What are the nutritional facts of asparagus?
Asparagus is a nutrient-dense vegetable that is packed with vitamins and minerals. A 100-gram serving of drained, cooked, and boiled asparagus contains:
- 2.2 grams of protein
- 4.1 grams of carbohydrates
- 2.0 grams of fiber
- 0.2 grams of fat
- 54% of the daily value (DV) of vitamin K
- 37% of the DV of folate
- 20% of the DV of vitamin C
- 18% of the DV of vitamin E
- 16% of the DV of iron
- 10% of the DV of potassium
Asparagus is also a good source of other vitamins and minerals, including vitamins A, B6, and thiamine, and minerals like phosphorous and magnesium.
How many calories does 100 g cooked asparagus contain?
100 grams of drained, cooked, and boiled asparagus contains only 22 calories, making it a perfect food for those who want to lose weight or maintain a healthy weight.
What are the health benefits of asparagus?
Asparagus has numerous health benefits, including:
- Reducing inflammation
- Lowering the risk of heart disease
- Boosting the immune system
- Lowering blood pressure
In addition, asparagus is high in antioxidants, which help protect the body from damage caused by free radicals.
Can asparagus aid in weight loss?
Asparagus is low in calories and high in fiber, making it an ideal food for weight loss. Additionally, asparagus is a natural diuretic, which can help reduce bloating and water weight.
Asparagus is high in fiber, which helps promote digestive health by improving bowel regularity and reducing the risk of constipation. Additionally, asparagus contains a specific type of fiber called inulin, which acts as a prebiotic, promoting the growth of healthy gut bacteria.
Does asparagus contain any vitamins?
Asparagus is an excellent source of vitamins, including vitamin K, vitamin C, vitamin E, and folate. Additionally, it contains vitamin A, vitamin B6, and thiamine in smaller amounts.
How does asparagus benefit the heart?
Asparagus can help improve heart health in several ways, including:
- Reducing inflammation
- Lowering blood pressure
- Decreasing oxidative stress
- Improving lipid profiles
Additionally, asparagus is a good source of potassium, which helps regulate blood pressure and reduce the risk of heart disease.
What are the minerals present in asparagus?
Asparagus is a good source of several minerals, including iron, potassium, phosphorus, and magnesium. These minerals are essential for maintaining healthy bones, muscles, and organ function.
Can asparagus lower blood pressure?
Asparagus contains several compounds that can help lower blood pressure, including potassium, fiber, and antioxidants. Additionally, asparagus is a natural diuretic, which can help reduce fluid retention and lower blood pressure.
How to include asparagus in your diet?
Asparagus is a versatile vegetable that can be eaten in many different ways. Some popular ways to include asparagus in your diet include:
- Roasting with olive oil and sea salt
- Grilling with balsamic vinegar and garlic
- Sautéed with other vegetables
- In omelets or frittatas
- In salads with other greens and vegetables
Asparagus can also be used in soups, stews, and casseroles for added flavor and nutrition.
Asparagus is a nutrient powerhouse that provides numerous health benefits and is an excellent food for weight loss and heart health.
5 Frequently Asked Questions About Cooked Asparagus
1. Is cooked asparagus low in calories?
Yes, 100 grams of cooked asparagus contains only 22 calories, making it a great choice for those looking for low-calorie options in their diet.
2. What is the nutritional value of cooked asparagus?
Cooked asparagus is a good source of vitamins and minerals, including vitamin K, vitamin C, folate, and potassium. It also contains fiber and antioxidants.
3. How can I cook asparagus?
Asparagus can be cooked in various ways, such as boiling, steaming, roasting, or grilling. To boil asparagus, simply bring water to a boil, add the asparagus, and cook for about 3-5 minutes until tender. To roast asparagus, toss it in olive oil, salt, and pepper and bake in the oven at 400°F for about 10-15 minutes.
4. Can I eat asparagus raw?
Yes, asparagus can be eaten raw or cooked. However, it is recommended to blanch or lightly steam it beforehand to make it more digestible.
5. Are there any health benefits of eating cooked asparagus?
Yes, cooked asparagus is a low-calorie vegetable that provides various health benefits. It helps in improving digestion, reducing inflammation, promoting healthy skin, and aiding in weight loss.