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Source of protein, fiber and folate
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Asparagus, Egg and Potato Skillet (250 g) has 283 calories. That works out to 113 calories per 100 g. It contains 33 g of carbs, 12.8 g of protein, 11.5 g of fat and 5.3 g of fiber. Its 25.5 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
283
KCAL / 250G
Carbs
33g
· 12% DV
Protein
12.8g
· 26% DV
Fat
11.5g
· 15% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 18% · Fat 36%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 2.35 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 363 mg | 16% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 5.3 g | 19% |
| Protein | 12.8 g | 26% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 283 kcal |
| 100 g | 100 g | 113 kcal |
| 1 cup (small) | 150 g | 170 kcal |
| 1 serving (small) | 200 g | 226 kcal |
| 1 piece (medium) | 300 g | 339 kcal |
| 1 serving (large) | 350 g | 396 kcal |
| 1 pack (large) | 400 g | 452 kcal |
| 1 serving (extra large) | 450 g | 509 kcal |
Calculated from 113 calories per 100 g.
An asparagus, egg and potato skillet is made by cooking the potatoes until tender, adding asparagus, then finishing with eggs. Cut the potatoes into small, even pieces so they cook through in the pan before the asparagus becomes soft.
Yes, cook the potatoes first because they take longer to soften than asparagus. Add the asparagus once the potatoes are nearly tender, then cook them together briefly before cracking in the eggs.
Cut the potatoes into small, evenly sized pieces and let them cook until almost tender before adding the other ingredients. If they brown before softening, lower the heat and cover the skillet briefly so trapped steam helps cook them through.
Usually, you do not need to peel thin asparagus for an asparagus, egg and potato skillet. Snap or trim off the tough woody ends; peel only the lower part of especially thick stalks, then cut the spears into bite-sized pieces.
Yes, canned asparagus works, but it is already tender and can break apart easily. Drain it well and stir it in only after the potatoes are cooked, just long enough to warm it before adding the eggs.
Make small spaces among the cooked potatoes and asparagus, then crack an egg into each space. Cover the pan to set the whites; take it off the heat sooner for runny yolks or leave it covered longer for firm yolks.
You can cook the potatoes and asparagus ahead, then refrigerate them separately from the eggs. Reheat the vegetables in a skillet and add freshly cracked eggs just before serving; this keeps the eggs from turning rubbery during reheating.
A green salad, sliced tomatoes, or crusty bread goes well with an asparagus, egg and potato skillet. For a brighter finish, serve it with lemon wedges or a spoonful of plain yogurt rather than another heavy side.
Yes, leftover cooked potatoes are convenient for an asparagus, egg and potato skillet. Cut them into bite-sized pieces, brown them in the pan, add the asparagus to warm through, and finish with eggs so the potatoes do not overcook.
Yes, an asparagus, egg and potato skillet can make a straightforward dinner, especially with a fresh salad on the side. Cook the vegetables until tender and add the eggs at the end so they stay soft and satisfying.
Vitamins
Vitamin K
48.75µg · 41% DV
Biotin
10.5µg · 35% DV
B2
0.45mg · 35% DV
B12
0.8µg · 33% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
258mg · 37% DV
Copper
0.28mg · 31% DV
Iodine
38µg · 25% DV
Potassium ⭐
723mg · 21% DV
Sodium
363mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 283 calories in 1 serving (medium) (250 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.
An asparagus, egg and potato skillet brings together tender potatoes, asparagus and eggs, cooked in one pan. It is a straightforward home-style dish rather than a recipe tied to one specific region, and works especially well when asparagus is in season.
Serve it warm for breakfast or brunch, or as a simple supper with salad, crusty bread or a spoonful of yoghurt. The potatoes make it satisfying, while the eggs contribute protein and the asparagus adds fibre and folate. For a lighter plate, use a modest amount of oil and add extra greens on the side.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.35g
MONOUNSATURATED
6.13g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.