Are you looking for a delicious and healthy side dish for your next grill party? Look no further than 7 spears (3 oz) of grilling asparagus, which contains only 80 calories! Asparagus is a versatile and nutritious vegetable that can be used in a variety of dishes, making it a great addition to any diet.

Not only is asparagus low in calories, but it also contains important nutrients like fiber, folate, and vitamins A, C, and K. Its unique combination of vitamins and minerals can provide a variety of health benefits, from reducing inflammation to supporting healthy digestion.

In this article, we'll explore more about the nutritional value of asparagus, preparation tips, cooking methods, serving suggestions, and more to help you make the most of this tasty vegetable.

Serving Size and Calories

As mentioned earlier, a serving of 7 spears (3 oz) of grilling asparagus contains only 80 calories! This makes it a great low-calorie side dish or snack. However, it's important to keep portion sizes in mind, as eating too much can lead to an upset stomach or other digestive issues.

Carbs, Protein and Fat

In addition to being low in calories, asparagus is also low in carbs and fat, making it a great choice for those watching their macronutrient intake. However, it does contain some protein, with 3 grams per serving.

Vitamins and Minerals

Asparagus is a great source of several important vitamins and minerals, including: - Fiber: 2.4 grams - Folate: 34% of the RDI - Vitamin A: 15% of the RDI - Vitamin C: 13% of the RDI - Vitamin K: 57% of the RDI - Potassium: 6% of the RDI These nutrients can have a variety of health benefits, from supporting healthy vision to improving blood pressure regulation.

Health Benefits

Asparagus has been associated with a number of health benefits, including: - Reducing inflammation - Supporting healthy digestion - Improving blood sugar control - Supporting healthy vision - Reducing the risk of certain cancers Some of the compounds found in asparagus, such as flavonoids and saponins, have been shown to have antioxidant and anti-inflammatory properties.

Preparation Tips

When preparing asparagus, it's important to wash it thoroughly and trim off the woody ends before cooking. You can grill, roast, steam, or sauté asparagus, depending on your preference. - Grilling: Coat the asparagus in oil and seasonings, then grill for 5-10 minutes until tender and lightly charred. - Roasting: Toss the asparagus with oil and seasonings, then roast in a preheated oven at 400°F for 10-15 minutes. - Steaming: Steam the asparagus in a steamer basket for 3-5 minutes until tender. - Sautéing: Heat some oil in a pan over medium-high heat, add the asparagus, and cook for 5-7 minutes until tender.

Cooking Methods

As mentioned earlier, there are several cooking methods you can use with asparagus. Each method can result in a slightly different flavor and texture, so it's worth experimenting to find your favorite.

Serving Suggestions

Asparagus can be served in a variety of ways, from a simple grilled side dish to a more elaborate salad or pasta dish. Here are a few ideas to get you started: - Grilled asparagus with lemon and Parmesan - Asparagus salad with cherry tomatoes and feta cheese - Asparagus risotto with white wine and Parmesan - Roasted asparagus with garlic and balsamic vinegar

Asparagus vs Other Vegetables

How does asparagus compare to other popular vegetables in terms of nutrition? Let's take a look at a few examples: - Asparagus vs broccoli: While both vegetables are low in calories, asparagus is higher in nutrients like folate and vitamin K, while broccoli is higher in vitamin C and fiber. - Asparagus vs carrots: Asparagus is lower in carbs and sugar than carrots, but carrots are higher in vitamin A. - Asparagus vs spinach: Spinach is higher in iron and vitamin A than asparagus, but asparagus is higher in fiber and folate.

Storage and Shelf Life

Fresh asparagus should be stored in the refrigerator, either wrapped in damp paper towels or in a plastic bag with some air holes. It will keep for about 3-4 days before it starts to lose its quality.

Potential Side Effects

While asparagus is generally safe to eat for most people, it can cause some digestive issues in some individuals. This is because asparagus contains a type of carbohydrate called oligosaccharides, which can be difficult to digest for some people. Symptoms may include gas, bloating, and stomach cramps.