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Asparagus with Parmesan Calories
Fiber-rich, low-carb asparagus dish topped with Parmesan
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Asparagus with Parmesan (120 g) has 82 calories. That works out to 68 calories per 100 g. It contains 5.6 g of carbs, 5.8 g of protein, 4.6 g of fat and 2.9 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Asparagus with Parmesan Nutrition Facts
Selected: 1 serving (medium) · 120 g
82
KCAL / 120G
Carbs
5.6g
· 2% DV
Protein
5.8g
· 12% DV
Fat
4.6g
· 6% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 27% · Fat 47%
Asparagus with Parmesan nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 5.8 g | 12% |
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 with Parmesan?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 82 kcal |
| 1 piece (small) | 12 g | 8 kcal |
| 5 piece (medium) | 60 g | 41 kcal |
| ½ cup (whole) | 68 g | 46 kcal |
| 100 g | 100 g | 68 kcal |
| 8 piece (large) | 100 g | 68 kcal |
| 1 cup (whole) | 135 g | 92 kcal |
| 1 serving (large) | 180 g | 122 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Asparagus with Parmesan
How do you make asparagus with Parmesan?
Toss trimmed asparagus with a little olive oil and black pepper, then roast until tender. Sprinkle grated Parmesan over the spears near the end of cooking so it melts and browns lightly without burning.
Can you make asparagus with Parmesan in an air fryer?
Yes, asparagus with Parmesan works well in an air fryer. Arrange the spears in a single layer and cook until tender, adding the Parmesan near the end. Crowding the basket can make the asparagus steam rather than brown.
Do you have to peel asparagus for asparagus with Parmesan?
No, thin asparagus usually does not need peeling for asparagus with Parmesan; wash it and trim the woody ends. If the stalks are especially thick, peel just the tough lower portion so it cooks evenly and is less fibrous.
How do you keep asparagus with Parmesan from getting soggy?
Dry the asparagus thoroughly after washing and spread the spears out on the baking tray. Too much moisture or an overcrowded tray makes asparagus with Parmesan steam instead of roast; add the cheese near the end for a better texture.
Is freshly grated Parmesan better for asparagus with Parmesan?
Freshly grated Parmesan usually melts more smoothly and gives asparagus with Parmesan a fuller cheese flavor. Pre-grated Parmesan is convenient, but it can stay drier or clump; whichever you use, add it toward the end of cooking.
Can you use frozen asparagus for asparagus with Parmesan?
Yes, frozen asparagus can be used for asparagus with Parmesan. Thaw it first and pat it very dry, since excess water prevents browning. The spears may turn softer than fresh asparagus, so check them as they cook.
What should you serve with asparagus with Parmesan?
Asparagus with Parmesan pairs well with roasted chicken, salmon, steak, or eggs. For a meat-free meal, serve it with pasta, grains, or a bean dish; its savory cheese topping also complements a simple green salad.
Can you prepare asparagus with Parmesan ahead of time?
You can trim and wash the asparagus ahead, but keep it dry and wait to add the Parmesan until cooking. Asparagus with Parmesan tastes best freshly roasted, since cooked spears lose their crispness as they sit.
How long do leftovers of asparagus with Parmesan keep?
Store leftover asparagus with Parmesan in a covered container in the refrigerator and eat it within a few days. Reheat it in an oven or skillet to bring back some texture; a microwave tends to make the spears softer.
Is asparagus with Parmesan a healthy side dish?
Yes, asparagus with Parmesan can be a nutritious side dish: asparagus provides fiber, while Parmesan adds flavor and protein. Keep the cheese portion moderate if you are watching sodium or saturated fat, since Parmesan is a salty, concentrated cheese.
Asparagus with Parmesan Vitamins & Minerals
Vitamins
Vitamin K
57.6µg · 48% DV
Folate
81.6µg · 20% DV
B2
0.22mg · 17% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.17mg · 19% DV
Phosphorus
114mg · 16% DV
Calcium
110mg · 11% DV
Iron
1.8mg · 10% DV
Sodium
216mg · 9% DV
Potassium ⭐
288mg · 8% DV
Asparagus with Parmesan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asparagus with Parmesan
To burn the 82 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 Asparagus with Parmesan?
Asparagus with Parmesan pairs tender asparagus spears with grated or shaved Parmesan, usually baked, roasted or cooked in a pan. Parmesan is an Italian hard cheese, and the combination is a familiar Italian-inspired way to serve asparagus rather than a dish with one fixed recipe.
In Italy and elsewhere, it’s often served warm as a vegetable side with meat or fish, or alongside other dishes at a light meal. It also works well on an English-speaking reader’s dinner table with roast chicken, eggs or grains. Asparagus brings fibre while keeping the dish relatively low in carbohydrates: it has 2.4 g of fibre per 100 g. Use a modest amount of oil and cheese, then finish with lemon for a lighter version.
How Nutritious Is 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 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 Asparagus with Parmesan Contain Allergens?
Contains these allergens:
Which Diets Is 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
Asparagus with Parmesan Fat Profile
SATURATED
1.8g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.