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Air Fried Asparagus Calories
Asparagus, air-fried; low calorie, high fiber, rich in vitamins and minerals.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Air Fried Asparagus has 38 calories. It contains 5.2 g of carbs, 2.4 g of protein, 0.7 g of fat and 2.7 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Air Fried Asparagus Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 26% · Fat 17%
Air Fried Asparagus nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Air Fried Asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 38 kcal |
| 1 piece (thin) | 8 g | 3 kcal |
| 1 piece (medium) | 12 g | 5 kcal |
| 1 piece (thick) | 18 g | 7 kcal |
| 5 piece (small) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| 10 piece (large) | 120 g | 46 kcal |
| 1 cup (chopped) | 130 g | 49 kcal |
| 2 serving (large) | 200 g | 76 kcal |
| 1 pack (jumbo) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Air Fried Asparagus
How do you make air fried asparagus?
To make air fried asparagus, rinse and dry the spears, trim the woody ends, and toss them with a little oil and seasoning. Arrange them in a single layer in the basket and cook until tender with lightly browned tips.
How long should you cook asparagus in an air fryer?
Air fry asparagus for about 7–10 minutes at 400°F (200°C), checking early if the spears are thin. Thicker stalks may need longer, and shaking the basket once helps them cook and brown more evenly.
Do you need to trim asparagus before air frying it?
Yes, trim off the dry, woody ends before air frying asparagus. You can bend each stalk until it snaps naturally, or cut off the tough bottom portion with a knife.
Can you air fry asparagus without oil?
Yes, you can air fry asparagus without oil. It may brown less and seasonings may not stick as well, so dry the spears thoroughly and use a nonstick basket to help prevent sticking.
Can you put frozen asparagus in an air fryer?
Yes, frozen asparagus can go straight into the air fryer without thawing. Spread the spears out rather than piling them up, and allow a few extra minutes compared with fresh asparagus.
Why does my air fried asparagus turn out soggy?
Air fried asparagus often turns soggy when it is wet, crowded in the basket, or cooked too long. Pat the spears dry, leave space for hot air to circulate, and check them before the end of the cooking time.
Should you peel asparagus before air frying it?
Usually, no: thin asparagus does not need peeling before air frying. For thick spears, peel only the tough lower part of the stalk, while leaving the tender tips untouched.
How can you tell when air fried asparagus is done?
Air fried asparagus is done when a fork passes into the thickest part with slight resistance and the tips are lightly browned. Take it out while the stalks still hold their shape for a tender-crisp bite.
What seasonings go well with air fried asparagus?
Black pepper, garlic, lemon zest, and a little salt pair well with air fried asparagus. Add lemon juice after cooking for a brighter flavor; finely grated Parmesan is another popular topping.
How long does leftover air fried asparagus last?
Leftover air fried asparagus keeps for about 3–4 days in a covered container in the refrigerator. Reheat it briefly in the air fryer to bring back some browned edges, since longer heating can soften the stalks.
Air Fried Asparagus Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
Folate
55µg · 14% DV
Vitamin C
11mg · 12% DV
B1
0.13mg · 11% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.18mg · 8% DV
Phosphorus
52mg · 7% DV
Potassium ⭐
210mg · 6% DV
Sodium
10mg · 0% DV
Air Fried Asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air Fried Asparagus
To burn the 38 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air Fried Asparagus?
Air Fried Asparagus is made by cooking fresh asparagus spears in an air fryer, usually with a little oil. The stalks turn tender while the tips take on a lightly browned, crisp edge, bringing out their grassy, fresh flavour. Serve it as a quick side with roast or grilled dishes, or add it to a grain bowl; lemon, black pepper and grated cheese are easy finishing touches.
It is a light vegetable choice with fibre, providing 38 calories per 100 g. For a less oily result, coat the spears lightly rather than pouring oil over them, and adjust the cooking time for thicker stalks.
How Nutritious Is Air Fried Asparagus?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air Fried Asparagus Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air Fried Asparagus Contain Allergens?
No known major allergens
Which Diets Is Air Fried Asparagus Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Air Fried Asparagus Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.