Asparagus (Canned and Drained)
Asparagus is a nutrient-rich vegetable that provides a variety of essential vitamins and minerals, making it a great addition to any balanced diet. Canned and drained asparagus retains many of its health benefits while offering convenience for meal preparation. Here is a detailed breakdown of the nutritional composition for this vegetable.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 19 kcal |
| Protein | 2.14 g |
| Total Fat | 0.65 g |
| Saturated Fat | 0.147 g |
| Carbohydrates | 2.46 g |
| Fiber | 1.6 g |
| Sugar | 1.06 g |
| Calcium | 16 mg |
| Iron | 1.83 mg |
| Magnesium | 10 mg |
| Phosphorus | 43 mg |
| Potassium | 172 mg |
| Sodium | 287 mg |
| Zinc | 0.4 mg |
| Copper | 0.096 mcg |
| Manganese | 0.17 mg |
| Selenium | 1.7 mcg |
| Vitamin C | 18.4 mg |
| Thiamine (Vitamin B1) | 0.061 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
| Niacin (Vitamin B3) | 0.954 mg |
| Vitamin B6 | 0.11 mg |
| Folate | 96 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 41 mcg |
| Vitamin E | 1.22 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Dietary Information
Asparagus is an excellent source of vitamins and minerals, particularly Vitamin C, Vitamin A, and folate, all of which play vital roles in immune function, skin health, and cell growth. It is also a good source of dietary fiber, which supports digestive health, and potassium, which helps maintain proper fluid balance and muscle function.
The relatively low calorie count makes asparagus a great option for those looking to manage their weight while still consuming a nutrient-dense food. The vegetable is also rich in antioxidants like Vitamin E, helping to protect cells from oxidative stress.
Asparagus is a naturally gluten-free and low-carb food, which makes it suitable for various dietary preferences, including keto, paleo, and gluten-free diets.
Allergen Information
Asparagus is naturally free from common allergens, making it a safe choice for most individuals with food sensitivities or allergies. However, it’s important to check the label on canned asparagus for any potential additives or preservatives that could introduce allergens.
Dietary Preferences
- Vegan/Vegetarian: Asparagus is plant-based and suitable for both vegan and vegetarian diets.
- Gluten-Free: Naturally free from gluten, making it an excellent option for those with gluten sensitivity or celiac disease.
- Low-Carb/Keto: With only 2.46 grams of carbohydrates per 100 grams, asparagus is compatible with low-carb and ketogenic diets.
Conclusion
Canned and drained asparagus is a nutritious and convenient vegetable that adds a burst of essential vitamins and minerals to your meals. It can easily be incorporated into a variety of dishes, from salads to stir-fries, and is perfect for anyone looking to enhance their diet with a low-calorie, nutrient-dense food. Whether you’re following a specific diet or simply aiming to improve your overall health, asparagus is a versatile and beneficial choice.
