Asparagus (Cooked, Blanched, Drained, with Salt)
Asparagus is a highly nutritious vegetable, known for its impressive health benefits and versatility in cooking. Whether it’s part of a side dish, incorporated into a salad, or used as a topping for your favorite entrée, asparagus adds a touch of elegance to any meal. When cooked and blanched with a light seasoning of salt, asparagus retains its delightful flavor while offering an array of essential nutrients.
Below is a detailed breakdown of the nutritional profile of Cooked, Blanched Asparagus with Salt:
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 22.0 kcal |
| Protein | 2.4 g |
| Total Fat | 0.22 g |
| Saturated Fat | 0.048 g |
| Carbohydrates | 4.11 g |
| Fiber | 2.0 g |
| Sugar | 1.3 g |
| Calcium | 23.0 mg |
| Iron | 0.91 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 54.0 mg |
| Potassium | 224.0 mg |
| Sodium | 240.0 mg |
| Zinc | 0.6 mg |
| Copper | 0.165 µg |
| Manganese | 0.154 mg |
| Selenium | 6.1 µg |
| Vitamin C | 7.7 mg |
| Thiamin (Vitamin B1) | 0.162 mg |
| Riboflavin (Vitamin B2) | 0.139 mg |
| Niacin (Vitamin B3) | 1.084 mg |
| Vitamin B6 | 0.079 mg |
| Folate (Vitamin B9) | 149.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 50.0 µg |
| Vitamin E | 1.5 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Asparagus is naturally gluten-free, dairy-free, and vegan. The addition of salt does not introduce any common allergens, though individuals on a low-sodium diet or with sensitivity to sodium should be cautious about added salt levels.
Dietary Preferences:
- Gluten-Free: Yes
- Vegan: Yes
- Vegetarian: Yes
- Low Sodium: Caution advised (due to added salt)
- Low Fat: Yes
- Low Carb: Yes
- High in Fiber: Yes
- High in Vitamins and Minerals: Yes
Health Benefits and Culinary Tips:
Asparagus is a powerhouse of essential vitamins and minerals, making it an excellent choice for anyone seeking to boost their nutrient intake. Packed with vitamin K, folate, and vitamin C, it plays a role in supporting the immune system, promoting healthy skin, and maintaining strong bones.
- Rich in Antioxidants: Asparagus is a source of antioxidants such as vitamin E, vitamin C, and selenium, which help protect your body from oxidative stress and support overall health.
- Low in Calories: With only 22 kcal per 100 grams, asparagus is a great option for those looking to manage their weight while still enjoying nutrient-dense foods.
- Digestive Health: Thanks to its fiber content, particularly inulin, asparagus can promote digestive health and improve gut function. The soluble fiber helps regulate bowel movements and prevent constipation.
Cooking Tip: To make the most of your asparagus, blanch it quickly in boiling water and then shock it in ice water to preserve its vibrant green color and nutritional content. Lightly seasoning it with a pinch of salt enhances its natural flavor.
Conclusion:
Asparagus is a versatile vegetable that can easily complement a variety of dishes. When prepared with minimal ingredients, such as simply blanching it and adding a touch of salt, it retains much of its nutritional integrity, making it an excellent addition to any balanced diet. Whether you’re incorporating it into salads, pastas, or serving it as a side dish, asparagus is sure to bring both flavor and health benefits to your plate.
