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Baked asparagus with Parmesan Calories
Fiber-rich, low-carb baked vegetable with Parmesan
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked asparagus with Parmesan (120 g) has 106 calories. That works out to 88 calories per 100 g. It contains 5.8 g of carbs, 6.7 g of protein, 6.5 g of fat and 3 g of fiber. Its 55.2 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked asparagus with Parmesan Nutrition Facts
Selected: 1 serving (medium) · 120 g
106
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
6.7g
· 13% DV
Fat
6.5g
· 8% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 25% · Fat 54%
Baked asparagus with Parmesan nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 3 g | 11% |
| Protein | 6.7 g | 13% |
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 Baked asparagus with Parmesan?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 106 kcal |
| 1 piece (small) | 12 g | 11 kcal |
| 5 piece (small) | 60 g | 53 kcal |
| 1 cup (chopped) | 90 g | 79 kcal |
| 100 g | 100 g | 88 kcal |
| 8 piece (medium) | 100 g | 88 kcal |
| 1 cup (whole) | 105 g | 92 kcal |
| 1 serving (large) | 180 g | 158 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Baked asparagus with Parmesan
How do you make baked asparagus with Parmesan?
To make baked asparagus with Parmesan, trim the woody ends, dry the spears, and toss them with olive oil, salt, and pepper. Arrange them in a single layer, scatter Parmesan over the top, and roast until tender with lightly browned tips.
How long does baked asparagus with Parmesan take in the oven?
Baked asparagus with Parmesan usually takes about 10–15 minutes in a preheated 425°F (220°C) oven. Thin spears cook faster than thick ones, so check for tenderness early and take them out before they lose their shape.
Do you cut the ends off asparagus for baked asparagus with Parmesan?
Yes, remove the tough, woody ends before making baked asparagus with Parmesan. Bend a spear near its base and it will often snap where the tender part begins; thick stalks can also be trimmed with a knife or lightly peeled.
Why is my baked asparagus with Parmesan soggy?
Baked asparagus with Parmesan turns soggy when the spears are wet, crowded on the pan, or roasted at too low a temperature. Dry them thoroughly and spread them out so hot air can circulate and the tips can brown.
Should Parmesan go on baked asparagus before or after roasting?
Parmesan can go on baked asparagus before roasting for a browned, savory topping. If you want to keep the cheese from getting too dark, roast the asparagus first and add the Parmesan for the final few minutes.
Can you make baked asparagus with Parmesan in an air fryer?
Yes, baked asparagus with Parmesan works well in an air fryer. Arrange the spears in a single layer and cook at about 400°F (200°C), checking after a few minutes; the exact time depends on their thickness and your air fryer.
Do you need to peel asparagus for baked asparagus with Parmesan?
No, thin asparagus usually does not need peeling for baked asparagus with Parmesan. For unusually thick spears, peel the lower portion if the skin seems tough, but still trim the woody ends before roasting.
Can you use frozen asparagus for baked asparagus with Parmesan?
Yes, frozen asparagus can be used for baked asparagus with Parmesan. Thaw it and drain away excess moisture first, then pat it dry; otherwise it is more likely to steam and turn soft instead of browning.
What goes well with baked asparagus with Parmesan?
Baked asparagus with Parmesan pairs well with roast chicken, salmon, steak, or eggs. For a meat-free meal, serve it with pasta, grains, or white beans; a squeeze of lemon adds freshness to the salty cheese.
How should you store leftover baked asparagus with Parmesan?
Store leftover baked asparagus with Parmesan in a covered container in the refrigerator and eat it within a few days. Reheat it briefly in an oven or skillet to bring back some of its roasted texture.
Baked asparagus with Parmesan Vitamins & Minerals
Vitamins
Vitamin K
55.2µg · 46% DV
B2
0.23mg · 18% DV
Folate
69.6µg · 17% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.17mg · 19% DV
Phosphorus
130mg · 19% DV
Calcium
142mg · 14% DV
Sodium
288mg · 13% DV
Potassium ⭐
276mg · 8% DV
Baked asparagus with Parmesan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked asparagus with Parmesan
To burn the 106 calories in 1 serving (medium) (120 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 Baked asparagus with Parmesan?
Baked asparagus with Parmesan is a simple oven dish: asparagus spears are roasted until tender, then finished with grated or shaved Parmesan. The cheese, an Italian hard cheese, brings a savoury, salty edge to the vegetable’s fresh, grassy flavour; the tips may turn lightly crisp as they cook. It works as a warm side with fish, chicken, or a main-course salad, and can also be served as part of a spring meal or brunch. Asparagus contributes fibre while keeping the dish relatively low in carbohydrates, and Parmesan adds protein and richness. For a lighter result, use a modest amount of cheese and roast the spears with just enough oil to coat them.
How Nutritious Is Baked asparagus with Parmesan?
Nutrient density
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 Baked asparagus with Parmesan 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 Baked asparagus with Parmesan Contain Allergens?
Contains these allergens:
Which Diets Is Baked asparagus with Parmesan Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked asparagus with Parmesan Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.