Asparagus is a tasty and nutritious vegetable that can be enjoyed in a variety of ways. One spear (about 5" long) of cooked asparagus (canned) contains approximately 6 calories.
In addition to being low in calories, asparagus is also rich in various vitamins and minerals. Canned asparagus, in particular, is a good source of fiber, vitamin C, and folate.
In this article, we'll explore the nutritional value of canned asparagus, the effects of cooking on its calorie count, and some of the benefits of including asparagus in your diet.
How many calories does 1 spear of cooked asparagus contain?
As previously mentioned, one spear (about 5" long) of cooked asparagus (canned) contains approximately 6 calories. This makes it a great option for those who are watching their calorie intake but still want to enjoy a tasty and nutritious vegetable.
What is the nutritional value of canned asparagus?
Canned asparagus is a good source of several important vitamins and minerals. One serving (about 1/2 cup) of canned asparagus contains approximately:
- 25 calories
- 2 grams of dietary fiber
- 2 grams of protein
- 105% of the recommended daily value of vitamin C
- 25% of the recommended daily value of folate
Additionally, canned asparagus is low in fat and cholesterol, making it a heart-healthy food choice.
How does cooking affect the calorie count of asparagus?
Cooking asparagus can have a slight effect on its calorie count. However, the difference is usually minimal. For example, boiling or steaming asparagus may cause it to lose some water content, which can result in a slightly lower calorie count per serving. However, this difference is unlikely to be significant for most people. The most important thing is to prepare asparagus in a way that preserves its taste and nutritional value.
Is canned asparagus a healthy option?
Canned asparagus can be a healthy option for those who are looking for a convenient and shelf-stable vegetable. It is a good source of several important vitamins and minerals, including vitamin C and folate. However, canned vegetables may contain added salt or other preservatives, so it's important to choose a low-sodium variety and rinse it well before eating.
What are the benefits of asparagus consumption?
Asparagus has several potential health benefits, including:
- Supporting digestion and gut health due to its high fiber content
- Boosting immunity due to its vitamin C content
- Preventing birth defects due to its folate content
- Reducing inflammation due to its antioxidants
Additionally, asparagus is low in
calories and high in water content, making it a good choice for those who are trying to lose weight.
Can asparagus aid in weight loss?
Asparagus can be a helpful addition to a weight loss diet. It is low in calories but high in fiber, which can help you feel full and satisfied after eating. Additionally, asparagus is high in water content, which can help you stay hydrated and reduce bloating.
What are some easy recipes for cooking asparagus?
Asparagus can be prepared in a variety of ways, including:
- Roasting: Drizzle asparagus spears with olive oil, sprinkle with salt and pepper, and roast in the oven at 400 degrees Fahrenheit for 10-15 minutes.
- Grilling: Brush asparagus spears with olive oil and grill over medium-high heat for 5-7 minutes, turning occasionally.
- Steaming: Place asparagus spears in a steamer basket and steam for 5-7 minutes, or until tender.
Asparagus can also be chopped and added to salads, stir-fries, or omelets for a delicious and nutritious meal.
Can asparagus be eaten raw?
While asparagus is often cooked before consuming, it can also be eaten raw. Raw asparagus has a slightly crunchy texture and a slightly bitter taste. It can be shaved or thinly sliced and added to salads or used as a crudité for dips.
How should canned asparagus be prepared?
Canned asparagus is already cooked and can be eaten cold or heated up. If heating up canned asparagus, you can simply microwave it or heat it on the stovetop in a saucepan. If you prefer a crispier texture, you can also roast or grill canned asparagus.
What are some ways to incorporate asparagus into your diet?
If you're looking for ways to include more asparagus in your diet, try:
- Adding chopped asparagus to soups, stews, or casseroles
- Sautéing asparagus with garlic and olive oil for a simple and flavorful side dish
- Grilling asparagus and serving it as a side dish to grilled meat or fish
- Chopping asparagus and adding it to omelets, frittatas, or quiches
The possibilities for incorporating asparagus into your diet are endless!
Asparagus is a versatile and nutritious vegetable that can be enjoyed in a variety of ways. Whether you prefer it roasted, grilled, steamed, or raw, asparagus is a great addition to any meal.
5 FAQs about Cooked Asparagus
1. How many calories are in one cooked asparagus spear?
One cooked asparagus spear (about 5" long) canned contains only 6 calories.
2. Is canned asparagus healthy?
Canned asparagus is still a healthy option as it retains most of its nutrients. However, it may contain more sodium than fresh asparagus, so it's always best to check the label and look for low-sodium options.
3. How do you store canned asparagus?
After opening the can, transfer the remaining asparagus to an airtight container and refrigerate. It can last up to 4 days in the fridge.
4. How do you prepare canned asparagus?
Canned asparagus is already cooked, so it can be eaten cold straight out of the can or heated up in the microwave or on the stovetop. However, it's always best to rinse it off before consuming to remove any excess sodium or preservatives.
5. Is canned asparagus as nutritious as fresh asparagus?
Fresh asparagus is always the best option when it comes to nutrient content, as canned asparagus may lose some of its nutrients during the canning process. However, canned asparagus still contains essential vitamins and minerals, such as folate, Vitamin C, and fiber.