Asparagus is also known as garden asparagus and Asparagus Officinalis, is a flowering plant belonging to Allium species. Their small shoots are used as a vegetable. They are a powerhouse of several nutrients. The presence of low calories in asparagus with zero fat makes them an ideal choice to include in your meal routine. They can be easily grown in your home garden by propagating it through seeds in different ranges of soil with organic matter. The ph scale for growing in soil should be between 6 to 7.5.
They are found in many countries all over the world. China is the largest producer of asparagus. Calories in asparagus are significantly less. Apart from being a low-calorie herb, they also provide immense medicinal benefits. They are abundant in amino acids which are beneficial to our health. There are many types of asparagus that have different calorie content. Also, you can cook asparagus with different methods and enjoy the dish. Let us see some more information about this valuable herb that is trending a lot these days.
Different Types of Asparagus and Their Calorie Content
This is the common type which is found in most parts of the world. They are rich in green color and often thick and smooth in texture. 100 grams of asparagus provides 20 calories and 1 spear medium will give you just around 3 calories and 2 grams of protein. This is certainly a good herb that you can have in the form of salad.
This asparagus has a major antioxidant anthocyanin, which gives it a rich purple color. Generally, raw purple asparagus of 85 grams will give you 19 calories. They are low in fiber but the presence of anthocyanin has been proved to reduce blood pressure and heart attacks.
It gives the same amount of calories as that of green asparagus. The only difference is the color and slightly the texture is different from the green one. Because of growing in the sun, it has white color and is quite popular in Europe. Also very expensive than other asparagus. It provides the same amount of carbs, protein, and fiber as that of green one.
These are rare but also low in calories. Around 100 grams of serving will give you 22 calories. They are known to improve our immune system and protects us from bacterial infections. They are soft and comes in small or medium stalks.
This high-value hybrid asparagus also gives the same amount of calories as that of green one. They are good in taste and generally grown in chilled climates. They are rich in vitamin C, B6, and A.
Around 100 grams of servings will you 24 calories. It is quite rare but the stalks are juicy and tasty. It has several vitamins and minerals that are good for your health.
Different Ways of Cooking Asparagus and Their Calorie Content
Boiled and Drained Asparagus
90 grams of boiled asparagus gives you 20 calories, 1.8 g of fiber, and 2.2 g of protein. You can boil the bunch of stalks until tender for 3 minutes in a large pot with a pinch of salt.
1 cup of steamed asparagus will provide you 2.16 gm of protein and 19.8 calories. You can steam them for about 4 minutes until they turn soft and then later cool them down.
1 spear of roasted asparagus will give you just 8 calories. So depending upon this fact you can choose how many roasted spears you need. You can roast them with salt, pepper, and oil for about 10 minutes at 204 degrees Celcius. Enjoy them by eating with salads.
According to USDA, 134 g of asparagus will give you the following quantity of nutrients:
- 27 calories
- 2.9 gm of protein
- 0.12 gm of fats
- 1.8 g of sugar
Health Benefits of Asparagus
- They have the immense presence of micronutrients like iron, calcium, Vitamin E, Vitamin C and Vitamin K that help in preventing blood clotting and boosts immunity.
- They have an excellent source of folate which is good for cell growth and anemic people.
- It acts as a high antioxidant, that reduces oxidative stress and also has some component that prevents cancer.
- Flavonoids like isorhamnetin and kaempferol are present in asparagus that have anticancer effects and reduce inflammatory problems.
- They are good herbs that keep our gut health strong and improve our digestive system.
- The insoluble fiber content in them helps people to recover from irregular bowel movements.
- It is extremely beneficial for pregnant women and also helps in controlling blood pressure and diabetes.