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Asparagus, cooked with low oil Calories
High in fiber and folate, low calorie, antioxidant rich
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Asparagus, cooked with low oil (90 g) has 24 calories. That works out to 27 calories per 100 g. It contains 3.3 g of carbs, 2.3 g of protein, 0.6 g of fat and 1.9 g of fiber. Its 36.9 µg of Vitamin K covers 31% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Asparagus, cooked with low oil Nutrition Facts
Selected: 6 piece (medium) · 90 g
24
KCAL / 90G
Carbs
3.3g
· 1% DV
Protein
2.3g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 33% · Fat 20%
Asparagus, cooked with low oil nutrition facts table · 6 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 2.3 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 Medium Asparagus, cooked with low oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 15 g | 4 kcal |
| 4 piece (small) | 60 g | 16 kcal |
| 6 piece (medium) | 90 g | 24 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (medium) | 100 g | 27 kcal |
| 8 piece (large) | 120 g | 32 kcal |
| 1 cup (chopped) | 130 g | 35 kcal |
| 2 cup (chopped) | 260 g | 70 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Asparagus, cooked with low oil
How do you season asparagus cooked with little oil?
Asparagus cooked with little oil works well with black pepper, lemon, garlic, or a little grated cheese. Add delicate seasonings near the end of cooking so they do not burn, and keep the seasoning light enough to let the asparagus flavor come through.
Why does asparagus cooked with little oil make urine smell?
Asparagus cooked with little oil can make some people’s urine smell unusual because the body breaks down sulfur-containing compounds in asparagus. The odor is harmless and temporary; not everyone notices it, partly because people differ in their ability to smell it.
Can you eat the whole spear of asparagus cooked with little oil?
You can eat the tender parts of asparagus cooked with little oil, but the woody base is unpleasantly tough. Trim or snap off the fibrous ends before cooking; the tips and tender stems are both edible.
How should you store asparagus cooked with little oil?
Store asparagus cooked with little oil in a covered container in the refrigerator and eat it within a few days. Let it cool promptly rather than leaving it out for hours, and discard it if it develops an off smell or visible spoilage.
Can asparagus cooked with little oil be frozen?
Yes, asparagus cooked with little oil can be frozen, but thawed spears are usually softer than freshly cooked ones. Freeze it in a sealed container and use it in soups, pasta, or casseroles, where a softer texture matters less.
Why is asparagus cooked with little oil stringy?
Asparagus cooked with little oil can seem stringy when the stalks are old, thick, or not trimmed well. Remove the woody ends, and peel the lower part of especially thick stalks before cooking to make the texture more tender.
Is asparagus cooked with little oil good cold in a salad?
Yes, asparagus cooked with little oil is good cold in a salad, especially when the spears are still slightly firm. Chill it after cooking, then pair it with a sharp vinaigrette, leafy greens, or boiled eggs.
Does asparagus cooked with little oil cause gas?
It can cause gas or bloating in some people because asparagus contains fermentable carbohydrates and fiber. If you notice discomfort, try a smaller serving and eat it thoroughly cooked; persistent or severe symptoms may have another cause.
Can you reheat asparagus cooked with little oil in a microwave?
Yes, you can reheat asparagus cooked with little oil in a microwave. Use short bursts and stop as soon as it is hot, since prolonged heating quickly makes the spears soft. Covering the dish helps warm them evenly.
Does asparagus cooked with little oil need to be peeled?
No, thin asparagus cooked with little oil usually does not need peeling. For thick stalks, peeling the lower portion can remove a fibrous outer layer, while the tender tips should be left intact.
Asparagus, cooked with low oil Vitamins & Minerals
Vitamins
Vitamin K
36.9µg · 31% DV
Folate
121.5µg · 30% DV
B1
0.13mg · 11% DV
B2
0.12mg · 9% DV
Minerals
Copper
0.18mg · 20% DV
Phosphorus
47mg · 7% DV
Manganese
0.14mg · 6% DV
Potassium ⭐
182mg · 5% DV
Sodium
1.8mg · 0% DV
Asparagus, cooked with low oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asparagus, cooked with low oil
To burn the 24 calories in 6 piece (medium) (90 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 Asparagus, cooked with low oil?
Asparagus, cooked with low oil, is made by gently cooking fresh asparagus spears in a small amount of oil. It is a familiar spring vegetable in many parts of the world, served at home and in restaurants; the thicker the stalks, the longer they may need to cook. Its flavour is grassy and lightly sweet, while the cooked spears become tender but can retain a pleasant bite.
Serve it warm as a side with fish, eggs or other mains, or let it cool and add it to a salad. A squeeze of lemon or a little black pepper complements its flavour. It is low in calories and provides fibre: 100 g has 27 calories. For a lighter plate, pair it with other vegetables and use just enough oil to coat the spears.
How Nutritious Is Asparagus, cooked with low oil?
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 Asparagus, cooked with low oil 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 Asparagus, cooked with low oil Contain Allergens?
No known major allergens
Which Diets Is Asparagus, cooked with low oil 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
Asparagus, cooked with low oil Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.