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Healthy Diet Plans >>  Calories >>  Asparagus

The botanical name for asparagus is Asparagus Racemosus, and the common names are Satamuli and Satavari. It is a perennial vegetable that arises from a root system of rhizomes that are fleshy, called the ‘crown’. This herb is grown for the stalk that is immature and is harvested during the spring time. You can find it throughout India including the subtropical and tropical parts. Although, it is grown traditionally as a temperate crop, it can be grown for tropical as well.

The kind of soil preferred by the asparagus plant is heavy, medium and light soils and the soil should be well drained.

Calories In Asparagus

The number of calories in asparagus will depend on the size of the serving. For instance, the calories in 134 grams of asparagus (1 cup) is 27. Some of the nutrients in asparagus include manganese, copper, potassium, phosphorus, iron, folate, vitamin B6, niacin, riboflavin, thiamin, vitamin K, vitamin E (alpha tocopherol), vitamin C, vitamin A, protein, dietary fiber, selenium, zinc, magnesium, calcium and pantothenic acid.

Calories In 1 Cup Of Asparagus

The number of calories in 1 cup of asparagus, that is a serving size of 134 grams, is 27. The calories that come from fat are 1. Asparagus is very low in sodium and cholesterol and also in saturated fat. The amount of sodium present in asparagus is 3 milligrams. The amount of total carbohydrates is 5 grams, with 3 grams of dietary fiber and 3 grams of sugar. The amount of protein in asparagus is 3 grams with 20 percent vitamin A, 13 percent vitamin C, 3 percent calcium and 16 percent iron is also present in asparagus. Having asparagus with other kinds of foods with good amino acid profiles will improve the quality of diet and will give you a more complete source of protein. The nutrient content in one cup of asparagus also includes 3.1 mcg of selenium, 0.2 milligrams of manganese, 0.3 milligrams of copper, 0.7 milligrams of zinc and 271 milligrams of potassium.

Calories In Grilled Asparagus

The amount of calories in a serving of grilled asparagus is 23. The nutrient facts in grilled asparagus are:-

  • Sodium: 3 milligrams
  • Potassium 162 milligrams
  • Total Carbs: 5 grams
  • Dietary Fiber: 2 grams
  • Sugars: 2 grams
  • Protein: 3 grams
  • Vitamin A: 20%
  • Calcium: 3%
  • Vitamin C: 13 percent
  • Iron: 16 percent

Calories In Steamed Asparagus

The number of calories in steamed asparagus is 19.1. Total fat content in steamed asparagus is 0.2 grams. Nutrition content in a serving of steamed asparagus is

  • Sodium: 777.6 milligrams
  • Potassium: 218.6 milligrams  
  • Protein: 1.8 grams
  • Total Carbohydrates: 3.8 grams
  • Dietary fiber: 1.7 grams
  • Vitamin A: 9.3 %
  •  Vitamin C: 18.9 %
  • Calcium: 1.8 percent
  • Iron: 3.9 %

Side Effects Of Asparagus

Although asparagus has a lot of health benefits, there are some negative side effects that can come about if you consume it on a daily basis. Some of the side effects of asparagus are frequent urination, gas and urine that smells. Individuals who suffer from arthritis, gut and cystitis should avoid taking this vegetable.

Tips On Asparagus Intake

There is no specific recommended quantity of asparagus intake, however, you should not eat too much of it as it can produce the side effects mentioned above. 100 grams of asparagus gives 146 milligrams of vitamin B9. This amount comes up to 1/3rd of the daily allowance that is recommended. The best time to consume asparagus is from March to June, which is the season for asparagus. Keep a look out for asparagus that is freshly harvested at farmers markets and grocery stores. Some of the healthy ways to consume asparagus is to have it steamed, raw, or peeled. Steaming asparagus is considered to be the best way to cook it as the vitamins and flavor will be retained. The quality of asparagus is considered to be good when the spears have a diameter of at least 12 millimeters. Good quality asparagus should also make a squeaky noise when the spears are rubbed together. You can follow some storage tips if you do not consume the asparagus on the day it is bought. You should store them in a place that is cold, wrap their ends in a towel that is damp and put it in a plastic bag. This should help keep it for longer.

Submitted on January 16, 2014