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Asparagus noodles Calories
Noodles with asparagus, rich in fiber and vitamins
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Asparagus noodles (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 33.8 g of carbs, 6.3 g of protein, 1.8 g of fat and 3.9 g of fiber. Its 27 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Asparagus noodles Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
33.8g
· 12% DV
Protein
6.3g
· 13% DV
Fat
1.8g
· 2% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 14% · Fat 9%
Asparagus noodles nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 3.9 g | 14% |
| Protein | 6.3 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 Asparagus noodles?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (mini) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 cup (medium) | 120 g | 144 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 2 serving (double) | 300 g | 360 kcal |
| 1 bottle (jumbo) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Asparagus noodles
How do you make asparagus noodles?
Make asparagus noodles by cooking the noodles and asparagus separately, then tossing them together. Sauté sliced asparagus briefly with olive oil and garlic, add the drained noodles, and season with pepper and lemon. Keep the asparagus slightly crisp so it does not turn mushy.
Are asparagus noodles made from asparagus or wheat?
Asparagus noodles usually means a noodle dish served with asparagus, not noodles made entirely from asparagus. The noodles are commonly wheat-based, while asparagus is added as a vegetable; recipes vary, so the name does not describe one fixed product or traditional recipe.
What sauce goes well with asparagus noodles?
A light garlic-and-olive-oil sauce goes well with asparagus noodles. Lemon brightens the asparagus, while a little cream makes the dish richer. Add the lemon or cream after cooking the asparagus to keep the flavor fresh and the sauce from becoming too heavy.
How long should you cook asparagus for asparagus noodles?
Cook asparagus for asparagus noodles only until it is tender but still slightly crisp. Thin pieces need less time than thick stalks, so add the tips near the end. Cook the noodles according to their package directions and combine them just before serving.
Can you make asparagus noodles with frozen asparagus?
Yes, you can make asparagus noodles with frozen asparagus. Thaw it and drain excess water before sautéing, or cook it directly in the pan and allow the moisture to evaporate. Frozen asparagus softens faster than fresh, so avoid prolonged cooking.
What part of asparagus should you use in asparagus noodles?
Use the tender stalks and tips in asparagus noodles, trimming off the tough woody ends. If the stalks are thick, peel the lower portion lightly and slice it evenly. Add the delicate tips later so they keep their shape.
What can you serve with asparagus noodles?
Serve asparagus noodles with a green salad, grilled chicken, or yogurt for a fuller meal. For a vegetarian pairing, add mushrooms or a little grated cheese. A lemony side salad works especially well when the noodles have a creamy sauce.
Can you add cream to asparagus noodles?
Yes, cream works in asparagus noodles. Stir a small amount into the pan after the noodles and asparagus are cooked, then warm gently rather than boiling it hard. Black pepper and lemon zest help balance the richness.
How should you store leftover asparagus noodles?
Store leftover asparagus noodles in a sealed container in the refrigerator once they have cooled. Reheat them within a few days, adding a splash of water to loosen the noodles. Avoid leaving the cooked dish at room temperature for an extended period.
Can asparagus noodles be reheated?
Yes, asparagus noodles can be reheated on the stovetop or in a microwave. Warm them gently and stir in a little water or oil to keep the noodles from drying out. Reheat only the portion you plan to eat, since repeated heating can soften the asparagus.
Asparagus noodles Vitamins & Minerals
Vitamins
Vitamin K
27µg · 23% DV
Folate
57µg · 14% DV
B1
0.17mg · 14% DV
B6
0.2mg · 12% DV
Minerals
Copper
0.2mg · 22% DV
Selenium
9µg · 16% DV
Phosphorus
87mg · 12% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
210mg · 6% DV
Sodium
12mg · 1% DV
Asparagus noodles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asparagus noodles
To burn the 180 calories in 1 serving (medium) (150 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 noodles?
Asparagus noodles bring together noodles and tender asparagus in a simple home-cooked dish. The name can describe asparagus mixed into ordinary noodles rather than a particular regional recipe; the noodles may be boiled while the asparagus is briefly cooked separately, then tossed together.
The result pairs the noodles’ soft, filling texture with asparagus’s fresh, mildly grassy taste. Serve it warm as a quick lunch or supper, perhaps with lemon, herbs, or a side salad; adding beans, tofu, or another protein makes it more substantial. It is mainly a carbohydrate-based dish, with asparagus contributing fibre. For a lighter bowl, use a modest amount of oil and add extra asparagus.
How Nutritious Is Asparagus noodles?
Nutrient density
Medium
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 noodles Processed?
NOVA 3
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 noodles Contain Allergens?
Contains these allergens:
Which Diets Is Asparagus noodles Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Asparagus noodles Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.