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Buttered asparagus Calories
Provides vitamins A, C, K and folate; butter adds richness and may aid absorption of fat-soluble compounds.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buttered asparagus (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 5 g of carbs, 2.9 g of protein, 7 g of fat and 2.6 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.
Buttered asparagus Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
5g
· 2% DV
Protein
2.9g
· 6% DV
Fat
7g
· 9% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 12% · Fat 67%
Buttered asparagus nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 4.08 g | 20% |
| Trans fat | 0.24 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 2.9 g | 6% |
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 Buttered asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 piece (small) | 12 g | 9 kcal |
| 1 piece (large) | 20 g | 16 kcal |
| 5 piece (medium) | 60 g | 47 kcal |
| 100 g | 100 g | 78 kcal |
| 8 piece (large) | 100 g | 78 kcal |
| 1 cup (chopped) | 134 g | 105 kcal |
| 1 serving (large) | 180 g | 140 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Buttered asparagus
How do you make buttered asparagus?
To make buttered asparagus, trim the woody ends, then cook the spears in a pan with butter until tender but still slightly crisp. Season with salt and pepper, and finish with lemon juice if you like.
Do you need to peel asparagus for buttered asparagus?
Usually, no: thin asparagus spears do not need peeling for buttered asparagus. For thick spears, peeling the lower part can remove tough outer fibers; trim the woody ends either way so they do not stay chewy.
Can you make buttered asparagus in an air fryer?
Yes, buttered asparagus can be made in an air fryer. Coat the trimmed spears lightly with melted butter and arrange them in a single layer; check them as they cook so the tips do not dry out or burn.
How do you keep buttered asparagus from getting soggy?
Keep buttered asparagus from getting soggy by cooking it only until tender-crisp and avoiding overcrowding the pan. If the spears are wet after washing, dry them before cooking so they sauté rather than steam.
What seasonings go well with buttered asparagus?
Black pepper, garlic, lemon, and Parmesan all pair well with buttered asparagus. Add garlic near the end of cooking so it does not burn, and use lemon or cheese as a finishing touch rather than masking the asparagus flavor.
Can you use frozen asparagus for buttered asparagus?
Yes, frozen asparagus works for buttered asparagus, though it is often softer than fresh spears. Cook it from frozen or thaw and drain it first; avoid overcooking, since thawed asparagus can release extra water.
What should you serve with buttered asparagus?
Buttered asparagus pairs well with roast chicken, steak, salmon, and eggs. It also fits into a spring meal with potatoes or grains; add a crisp salad if you want something fresh alongside the buttery side dish.
Can you make buttered asparagus ahead of time?
Yes, you can cook buttered asparagus ahead, but it tastes best freshly made because reheating softens the spears. Refrigerate it in a covered container after it cools, then warm it gently in a skillet just before serving.
Why is my buttered asparagus tough?
Buttered asparagus is often tough when the woody ends were left on or the spears are old and fibrous. Trim the bottoms generously, peel the lower part of thick stalks, and cook until a fork can pierce them easily.
Is brown butter good on asparagus?
Yes, brown butter is a flavorful variation for buttered asparagus. Let the butter turn golden and smell nutty, then take it off the heat before it burns and spoon it over cooked spears; lemon can balance its richness.
Buttered asparagus Vitamins & Minerals
Vitamins
Vitamin K
57.6µg · 48% DV
Folate
69.6µg · 17% DV
B2
0.17mg · 13% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.19mg · 21% DV
Iron
1.8mg · 10% DV
Manganese
0.22mg · 10% DV
Phosphorus
62mg · 9% DV
Potassium ⭐
252mg · 7% DV
Sodium
70mg · 3% DV
Buttered asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buttered asparagus
To burn the 94 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 Buttered asparagus?
Buttered asparagus is a simple vegetable side made by cooking fresh asparagus spears and finishing them with butter. The vegetable’s gently grassy, slightly sweet flavour pairs naturally with butter’s mellow richness; the spears are best cooked until tender but still a little firm. It is common at spring meals in many places, served alongside roast meat, fish, eggs or potatoes, and a squeeze of lemon or a little black pepper makes a good finishing touch. Asparagus supplies fibre and several vitamins, while much of the dish’s richness comes from the butter. For a lighter serving, steam or briefly sauté the spears and use just enough butter to coat them.
How Nutritious Is Buttered asparagus?
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 Buttered asparagus 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 Buttered asparagus Contain Allergens?
Contains these allergens:
Which Diets Is Buttered asparagus 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
Buttered asparagus Fat Profile
SATURATED
4.08g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.