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Asparagus with Parmesan cheese Calories
Combination of asparagus fiber and vitamins with Parmesan cheese's protein and calcium.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Asparagus with Parmesan cheese (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 6.2 g of carbs, 7.4 g of protein, 6.1 g of fat and 2.8 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Asparagus with Parmesan cheese Nutrition Facts
Selected: 1 serving (medium) · 120 g
108
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
7.4g
· 15% DV
Fat
6.1g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 27% · Fat 50%
Asparagus with Parmesan cheese nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 7.4 g | 15% |
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 cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 108 kcal |
| 1 slice (thin) | 40 g | 36 kcal |
| 1 slice (thick) | 60 g | 54 kcal |
| 1 serving (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 5 piece (whole) | 100 g | 90 kcal |
| 1 cup (chopped) | 130 g | 117 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 10 piece (whole) | 200 g | 180 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Asparagus with Parmesan cheese
How do you make asparagus with Parmesan cheese?
Roast or sauté asparagus with a little oil, then finish it with grated Parmesan cheese. Add the cheese near the end so it melts without burning. Made with fresh asparagus and a few simple ingredients, this is a minimally processed side dish.
Do you need to peel asparagus with Parmesan cheese?
Usually, no: thin asparagus stalks do not need peeling before making asparagus with Parmesan cheese. For thick stalks, peel the lower portion if the skin feels tough, and trim off the woody ends so they cook more evenly.
When should you add Parmesan to asparagus with Parmesan cheese?
Add Parmesan to asparagus with Parmesan cheese during the final minutes of cooking or just after it comes out of the oven. The residual heat softens the cheese and helps it cling to the stalks without scorching.
What goes well with asparagus with Parmesan cheese?
Asparagus with Parmesan cheese pairs well with roast chicken, fish, eggs, or a grain such as rice or quinoa. Serve it as a warm vegetable side, or add it to a spring meal with potatoes and a fresh salad.
Why is asparagus with Parmesan cheese tough or stringy?
Asparagus with Parmesan cheese can turn tough when woody ends are left on or thick stalks are undercooked. Trim the ends, peel especially thick lower sections, and cook until the stalks are tender while keeping an eye on the delicate tips.
Can you make asparagus with Parmesan cheese in an air fryer?
Yes, asparagus with Parmesan cheese works well in an air fryer. Arrange the stalks in a single layer so air can circulate, and add the Parmesan near the end; overcrowding can make the asparagus steam rather than brown.
Can you use frozen asparagus for asparagus with Parmesan cheese?
Yes, frozen asparagus can be used for asparagus with Parmesan cheese. Thaw and drain it first, then pat it dry to remove excess moisture; otherwise, it may soften without browning as well as fresh asparagus.
How do you keep Parmesan from falling off asparagus with Parmesan cheese?
To help Parmesan stay on asparagus with Parmesan cheese, grate it finely and add it while the hot stalks are lightly coated with oil. A coarse pile of cheese added to dry, cold asparagus is more likely to fall off.
How do you reheat asparagus with Parmesan cheese?
Reheat asparagus with Parmesan cheese briefly in an oven or skillet until hot. These methods help the stalks keep more texture than prolonged microwaving; add a little fresh Parmesan afterward if the original topping has softened.
Can asparagus with Parmesan cheese be part of a weight-loss meal?
Yes, asparagus with Parmesan cheese can fit into a weight-loss meal as a vegetable side, especially when you use a modest amount of oil and cheese. Pair it with a satisfying protein source rather than relying on the side dish alone.
Asparagus with Parmesan cheese Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
B2
0.3mg · 23% DV
B12
0.42µg · 18% DV
Folate
66µg · 17% DV
Minerals
Copper
0.16mg · 18% DV
Calcium
168mg · 17% DV
Phosphorus
114mg · 16% DV
Sodium
336mg · 15% DV
Potassium ⭐
252mg · 7% DV
Asparagus with Parmesan cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asparagus with Parmesan cheese
To burn the 108 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 cheese?
Asparagus with Parmesan cheese is a simple vegetable dish made by cooking fresh asparagus—often by roasting, steaming or briefly boiling it—and finishing it with grated Parmesan. It draws on an Italian-style pairing, though it is easy to make at home with just a few ingredients. Cook the spears until tender but still slightly firm so they keep their fresh character.
The asparagus tastes grassy and mild, while Parmesan adds a savoury, salty richness; the tips become especially tender. It is commonly served as a side with fish, meat or eggs, or as a light starter. Asparagus contributes fibre and vitamins, while Parmesan adds protein and calcium. For a lighter plate, use a little less cheese and roast the spears with a modest drizzle of olive oil.
How Nutritious Is Asparagus with Parmesan cheese?
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 cheese 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 cheese Contain Allergens?
Contains these allergens:
Which Diets Is Asparagus with Parmesan cheese 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 with Parmesan cheese Fat Profile
SATURATED
3.84g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.