Calories in asparagus, raw
There are 15 calories in a half cup of raw sliced asparagus weighing 67 grams according to the US CDC FruitsandVeggiesMatter.
There is no fat, cholesterol, or sodium in the spears when raw.
There are only 3 grams of carbohydrates and only one of those is sugar.
There are 2 grams of dietary fiber and one gram of protein.
Vitamin and mineral content is mild to moderate, however this vegetable is a good source of Vitamin A and Vitamin K.
One single raw spear usually contains between 3 to 4 calories.
Calories in asparagus, cooked
When cooked, a half cup weighs more at 90 grams, and then contains 20 calories because of the increased portion size.
Because cooking increases the weight per portion size (one half cup), the carbs, and some vitamins are slightly increased.
On the other hand, because fluid is lost during cooking, some of the minerals are diminished.
If using canned products, salt may be added.
This vegetable may provide some diuretic health benefits, which the addition of salt in canning, cooking, or serving, could counteract.
Choose tender stalks
This vegetable may be green, have purple tips, or be white when blanched underground.
This underground form of production may change nutrient levels.
The most tender stalks or spears are younger and thinner in diameter.
Try to eat them the same day as purchase. Make sure you wash them to remove all sandy particles.
Please don't boil your asparagus!
Boiling reduces both nutrient content and the sophisticated flavors of this spring delicacy.
Instead, consider light steaming until tender, or a gentle saute in broth (cover for a few minutes).
It has been most prized when cooked quickly since the early Roman empire (although its history dates back to early Egypt).
Serve hot as a side dish with sauce, in omelets, or in pasta.
Serve cold in salads or as an appetizer.
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