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Garlic Asparagus Calories
A healthy side dish made with asparagus and garlic.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Garlic Asparagus has 38 calories. It contains 5.1 g of carbs, 2.4 g of protein, 0.7 g of fat and 2.6 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Garlic Asparagus Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
5.1g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.7g
· 1% 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 56% · Protein 26% · Fat 18%
Garlic Asparagus nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 2.4 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 Serving of Garlic Asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 38 kcal |
| 1 piece (thin) | 20 g | 8 kcal |
| 1 piece (thick) | 30 g | 11 kcal |
| 1 serving (small) | 60 g | 23 kcal |
| 5 piece (thin) | 80 g | 30 kcal |
| 1 cup (whole) | 90 g | 34 kcal |
| 100 g | 100 g | 38 kcal |
| 8 piece (thick) | 120 g | 46 kcal |
| 1 cup (chopped) | 130 g | 49 kcal |
| 1 serving (large) | 150 g | 57 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Garlic Asparagus
How do you make Garlic Asparagus?
Make Garlic Asparagus by sautéing trimmed asparagus in a little oil until nearly tender, then adding minced garlic for the final moments. Stir often so the garlic turns fragrant without burning. Finish with lemon juice or a little black pepper if you like.
How do you cook Garlic Asparagus in an air fryer?
To make air-fryer Garlic Asparagus, toss trimmed, dried spears with oil and garlic, then arrange them in a single layer in the basket. Cook until tender with browned tips, shaking the basket once. Thin spears cook faster, so check them early.
Should you blanch asparagus before making Garlic Asparagus?
No, blanching is not necessary for Garlic Asparagus; sautéing or roasting cooks the spears directly. Blanch thick spears briefly if you want a very tender center before grilling or stir-frying, but dry them well so the finished dish does not turn watery.
Can you make Garlic Asparagus with frozen asparagus?
Yes, frozen asparagus works for Garlic Asparagus, though it is usually softer than fresh. Thaw it and drain away excess water before cooking, then sauté over fairly high heat so moisture can evaporate. Add garlic near the end to keep it from scorching.
What can you add to Garlic Asparagus besides garlic?
Lemon, black pepper, chili flakes, or grated Parmesan all pair well with Garlic Asparagus. Add lemon after cooking for brightness, and use Parmesan as a salty finishing touch. Avoid adding too many strong flavors at once, which can cover the asparagus and garlic.
What should you serve with Garlic Asparagus?
Garlic Asparagus makes an easy side for roasted chicken, steak, salmon, or eggs. It also fits into a grain bowl with rice or quinoa and a protein of your choice. A squeeze of lemon helps balance richer mains.
How do you keep Garlic Asparagus from getting soggy?
Keep Garlic Asparagus from getting soggy by drying the spears thoroughly and leaving space between them in the pan or on the tray. Crowding traps steam instead of allowing browning. Cook just until tender, and add garlic late so it does not burn while the spears finish.
How long does leftover Garlic Asparagus last in the fridge?
Leftover Garlic Asparagus keeps for a few days in a covered container in the refrigerator. Let it cool before storing, and refrigerate it promptly rather than leaving it out. The spears soften over time, so reheating them briefly in a hot pan works better than prolonged cooking.
Can you reheat Garlic Asparagus without making it mushy?
Yes, reheat Garlic Asparagus briefly in a hot skillet or in the oven until warmed through. Avoid simmering it or microwaving it for too long, since continued cooking quickly softens the spears. A few drops of oil can help refresh the surface in a skillet.
Why does Garlic Asparagus taste bitter?
Garlic Asparagus can taste bitter if the garlic burns or if the asparagus is old and tough. Add minced garlic near the end of cooking and remove woody ends from the spears. Fresh lemon juice can brighten the finished dish and balance mild bitterness.
Garlic Asparagus Vitamins & Minerals
Vitamins
Vitamin K
36µg · 30% DV
Vitamin C
14mg · 16% DV
B2
0.17mg · 13% DV
Folate
52µg · 13% DV
Minerals
Copper
0.13mg · 14% DV
Phosphorus
53mg · 8% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
210mg · 6% DV
Sodium
6mg · 0% DV
Garlic Asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic Asparagus
To burn the 38 calories in 100 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 Garlic Asparagus?
Garlic Asparagus is a simple vegetable side made by cooking asparagus with garlic. The spears may be sautéed, roasted or steamed, with garlic adding a savoury aroma; there is no single regional origin for this straightforward pairing. It is served in many cuisines alongside a main dish, or as part of a spread of vegetables. The spears are tender with a slight bite, and the garlic can be kept mellow or cooked until more pronounced.
It is a light, fibre-containing side, with about 38 calories per 100 g. Serve it with fish, chicken, grains or beans; a squeeze of lemon works well, and a quick sauté uses little added fat.
How Nutritious Is Garlic 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 Garlic 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 Garlic Asparagus Contain Allergens?
No known major allergens
Which Diets Is Garlic Asparagus 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
Garlic Asparagus Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.