Asparagus lovers, this one's for you! Did you know that 100 G of cooked asparagus, made from frozen and with fat added during cooking, contains just 35 calories? That means that you can indulge in this tasty vegetable without worrying about your waistline.
And that's not all- asparagus is also packed with nutrients. It's an excellent source of vitamin K, folate, and dietary fiber. It also contains vitamins A, C, and E, as well as minerals such as iron and calcium.
In this article, we'll explore everything you need to know about asparagus, from its nutrient content to its health benefits and cooking methods.
Calorie Content of 100 G Cooked Asparagus
As mentioned earlier, 100 G of cooked asparagus made from frozen and with fat added during cooking contains only 35 calories. This makes it an excellent choice for anyone on a calorie-controlled diet. To put it into perspective, 100 G of boiled potato contain 87 calories, 100 G of cooked broccoli contain 55 calories, and 100 G of cooked carrots contain 41 calories. So, when it comes to low-calorie vegetables, asparagus is definitely at the top of the list!
Fat and Nutrient Content of 100 G Cooked Asparagus
While asparagus is low in calories, it still contains a small amount of fat- roughly 1 gram per 100 G of cooked asparagus. However, this fat is mainly unsaturated fat, which is considered to be beneficial for heart health. As mentioned earlier, asparagus is also a nutrient powerhouse. 100 G of cooked asparagus contains 71% of the daily recommended value of vitamin K, which is essential for blood clotting and bone health. It's also a good source of folate, which is important for DNA synthesis and cell division. Other vitamins and minerals found in asparagus include vitamin A, vitamin C, vitamin E, iron, and calcium.
Frozen vs Fresh Asparagus: Which is Better?
Fresh asparagus is not always available throughout the year, so many people opt for frozen asparagus instead. But is frozen asparagus as nutritious as fresh asparagus? The answer is yes- in fact, frozen asparagus may be even more nutritious than fresh asparagus. This is because frozen asparagus is picked and frozen at its peak freshness, which means that it retains most of its nutrients. On the other hand, fresh asparagus may lose some of its nutrients during transportation and storage. However, it's important to note that frozen asparagus may not have the same texture as fresh asparagus when cooked- it may be slightly softer. But in terms of nutrition, both fresh and frozen asparagus are excellent choices.
Cooking Methods for Asparagus
Asparagus can be cooked in a variety of ways, including boiling, steaming, roasting, and grilling. Boiling and steaming are the most common methods, as they help to preserve the nutrients in asparagus. To boil asparagus, simply bring a pot of salted water to a boil, add the asparagus spears, and cook for 2-3 minutes until tender. To steam asparagus, place the spears in a steamer basket over boiling water and cook for 5-7 minutes. Roasting and grilling can also be great options, as they bring out the natural sweetness in asparagus. To roast asparagus, toss the spears in olive oil and seasonings, and roast in the oven at 400 degrees Fahrenheit for 15-20 minutes. To grill asparagus, simply brush the spears with olive oil and grill over high heat for 3-4 minutes per side.
Ways to Incorporate Asparagus into Your Diet
Asparagus can be a versatile and delicious addition to any meal. Here are some ways to incorporate asparagus into your diet:
- Top a salad with steamed asparagus spears
- Toss roasted asparagus with pasta and pesto for a quick and easy meal
- Wrap asparagus spears in prosciutto for an elegant appetizer
- Grill asparagus alongside your favorite protein for a tasty side dish
The possibilities are endless- get creative and experiment with different ways to enjoy asparagus!
Asparagus as a Source of Fiber and Antioxidants
Fiber is an important nutrient that helps to regulate digestion, lower cholesterol levels, and promote feelings of fullness. Asparagus is a good source of dietary fiber, with 3 grams of fiber per 100 G of cooked asparagus. Asparagus is also a rich source of antioxidants, which protect the body against damage from harmful molecules called free radicals. These antioxidants, which include vitamin C and beta-carotene, may help to reduce the risk of chronic diseases such as heart disease and cancer.
Asparagus and Digestive Health
Asparagus contains a type of carbohydrate called inulin, which is a prebiotic. Prebiotics are beneficial for gut health, as they help to feed the good bacteria in the gut. This can lead to a stronger immune system, better digestion, and overall improved health. In addition, the dietary fiber in asparagus can help to regulate bowel movements and prevent constipation.
Asparagus and Weight Management
Asparagus can be a great food choice for anyone trying to lose weight or maintain a healthy weight. It's low in calories and high in fiber, which can help to promote feelings of fullness and prevent overeating. In addition, the vitamin B6 found in asparagus may help to boost metabolism and promote weight loss.
Asparagus and Cardiovascular Health
As mentioned earlier, asparagus is a rich source of antioxidants and unsaturated fat, both of which are beneficial for heart health. The vitamin K found in asparagus also plays a role in blood clotting, which can help to prevent heart disease. Studies have shown that eating a diet rich in fruits and vegetables, including asparagus, may help to lower blood pressure, reduce inflammation, and improve overall heart health.
Asparagus and Bone Health
The vitamin K found in asparagus is essential for bone health, as it helps to regulate calcium absorption and promote bone density. In addition, the calcium and other minerals found in asparagus can help to strengthen bones and prevent osteoporosis. Research has also shown that the folate found in asparagus may help to reduce the risk of fractures and improve bone health in older adults.
5 FAQ About 100 G Cooked Asparagus (From Frozen, Fat Added in Cooking)
1. Is 100 G of cooked asparagus from frozen sources healthy?
Yes, 100 G of cooked asparagus from frozen sources is considered healthy because asparagus is a nutrient-dense vegetable that is low in calories and high in dietary fiber, vitamin C, folate, and other important vitamins and minerals. Moreover, frozen asparagus retains its nutritional value and freshness like fresh asparagus because it is frozen at the peak of its freshness.
2. How many calories are in 100 G of cooked asparagus?
There are 35 calories in 100 G of cooked asparagus from frozen sources with the addition of fat in cooking.
3. What are the health benefits of eating asparagus?
Eating asparagus has several health benefits, including aiding in digestion, preventing constipation, reducing inflammation, boosting the immune system, maintaining healthy blood sugar levels, supporting brain function, and preventing chronic diseases such as heart disease, cancer, and type 2 diabetes.
4. How can I cook frozen asparagus?
Frozen asparagus can be cooked in various ways such as boiling, steaming, roasting, or sautéing. Before cooking, thaw the frozen asparagus in the refrigerator or quickly blanch it in boiling water for a few minutes. Then, season it with salt, pepper, and your preferred herbs or spices, and cook it according to your preferred method until tender.
5. How can I incorporate asparagus into my diet?
Asparagus can be incorporated into your diet in various ways, such as adding it to salads, omelets, quiches, or stir-fries, serving it roasted as a side dish, or blending it into soups or smoothies. You can also grill or bake it with other vegetables or meat to make a nutritious and delicious meal.