Asparagus (Frozen, Cooked, Blanched, Drained, with Salt) – Nutritional Profile
Asparagus, a nutritious and versatile vegetable, is a great addition to any meal. When frozen, cooked, and blanched, it retains a significant portion of its essential nutrients, making it a convenient and healthful choice for those looking to maintain a balanced diet. Below is a comprehensive breakdown of its nutritional content per serving, offering valuable insight into its benefits.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Energy | 18.0 kcal |
| Protein | 2.95 g |
| Total Fat | 0.42 g |
| Saturated Fat | 0.096 g |
| Carbohydrates | 1.92 g |
| Dietary Fiber | 1.6 g |
| Sugars | 0.32 g |
| Calcium | 18.0 mg |
| Iron | 0.56 mg |
| Magnesium | 10.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 172.0 mg |
| Sodium | 240.0 mg |
| Zinc | 0.41 mg |
| Copper | 0.105 mcg |
| Manganese | 0.14 mg |
| Selenium | 3.9 mcg |
| Vitamin C | 24.4 mg |
| Thiamin (Vitamin B1) | 0.065 mg |
| Riboflavin (Vitamin B2) | 0.103 mg |
| Niacin (Vitamin B3) | 1.038 mg |
| Vitamin B6 | 0.02 mg |
| Folate | 135.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 40.0 mcg |
| Vitamin E | 1.2 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Asparagus itself is not a common allergen. However, the presence of added salt during the cooking process may be a consideration for individuals with sodium sensitivities or those following a low-sodium diet. As always, itโs advisable to check the packaging if purchasing pre-prepared frozen asparagus to ensure no other allergens have been added.
Dietary Preferences
Asparagus is naturally low in calories and fat, making it suitable for a variety of dietary preferences, including:
- Vegan & Vegetarian: Asparagus is entirely plant-based, making it an excellent choice for both vegan and vegetarian diets.
- Gluten-Free: This vegetable is naturally gluten-free, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet.
- Low-Carb & Keto: With only 1.92 grams of carbs per serving, asparagus fits well within low-carb and ketogenic eating plans.
- Dairy-Free & Nut-Free: It contains no dairy or nuts, making it safe for those with these common allergies.
Nutritional Benefits
- Rich in Vitamins and Minerals: Asparagus provides a healthy dose of Vitamin C, Vitamin A, Folate, and a variety of essential minerals like magnesium, iron, and potassium. These nutrients support immune function, bone health, and energy production.
- High in Fiber: With 1.6 grams of dietary fiber per serving, asparagus supports digestive health and contributes to satiety, making it an ideal choice for weight management.
- Low in Calories: At just 18 kcal per serving, asparagus is a fantastic option for those looking to reduce calorie intake while still enjoying a nutritious and satisfying side dish.
- Antioxidant Properties: The Vitamin C and Vitamin E content in asparagus provide antioxidant support, helping to combat oxidative stress and inflammation in the body.
Conclusion
Frozen, cooked, and blanched asparagus with salt is a wonderfully nutritious vegetable that can easily be incorporated into various dishes. Whether as a side dish, in salads, or as part of a more complex recipe, asparagus offers a wealth of health benefits. With its impressive nutrient profile and versatility, it remains a favorite for health-conscious individuals looking to maintain a balanced and wholesome diet.
