Asparagus (Canned and Regular Pack Soliquids) – Nutritional Information
Description:
Asparagus, available in both canned and regular pack soliquids, is a highly nutritious vegetable that brings a delicate flavor to a variety of dishes. It is rich in essential vitamins and minerals, making it a great addition to any healthy diet. Known for its low-calorie content, asparagus provides a good source of fiber and antioxidants, as well as key vitamins like Vitamin C and Folate. Its versatility in cooking ensures it can be enjoyed in salads, soups, casseroles, and more.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Energy | 15 kcal |
| Protein | 1.8 g |
| Total Fat | 0.18 g |
| Saturated Fat | 0.044 g |
| Carbohydrates | 2.48 g |
| Fiber | 1.0 g |
| Sugar | 0.0 g |
| Calcium | 15 mg |
| Iron | 0.6 mg |
| Magnesium | 9 mg |
| Phosphorus | 38 mg |
| Potassium | 172 mg |
| Sodium | 284 mg |
| Zinc | 0.47 mg |
| Copper | 0.107 mcg |
| Manganese | 0.152 mg |
| Selenium | 1.6 mcg |
| Vitamin C | 16.5 mg |
| Thiamin (Vitamin B1) | 0.054 mg |
| Riboflavin (Vitamin B2) | 0.089 mg |
| Niacin (Vitamin B3) | 0.851 mg |
| Vitamin B6 | 0.098 mg |
| Folate | 85 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 1.16 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Asparagus itself is naturally free from common allergens such as gluten, dairy, soy, nuts, and eggs. However, if canned, always check for added preservatives or seasonings that may contain allergens.
Dietary Preferences
Asparagus is suitable for a variety of dietary preferences, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Carb
- Low-Calorie
- Diabetic-Friendly
Advice
For the best flavor and nutrition, opt for fresh or frozen asparagus when possible. Canned varieties can be a convenient and long-lasting alternative, but be mindful of added salt in some canned products. If you’re watching your sodium intake, consider choosing low-sodium canned asparagus or rinse it before use.
Asparagus is a perfect addition to meals aiming to support overall health, thanks to its high fiber content and array of essential vitamins. It can be enjoyed both hot and cold, making it a versatile ingredient for a wide range of recipes.
Conclusion
Asparagus is a nutrient-dense vegetable that offers an impressive array of vitamins and minerals. Whether served fresh or from a can, it provides a healthy, low-calorie option that can be seamlessly incorporated into various dishes. With its impressive nutritional profile and versatility in the kitchen, asparagus is a wonderful addition to any meal plan, providing both flavor and nourishment.
