Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥦
Green Asparagus, Sautéed Calories
Low calorie, fiber source, rich in vitamin K and folate
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Green Asparagus, Sautéed has 42 calories. It contains 5.2 g of carbs, 2.6 g of protein, 1.7 g of fat and 2.3 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green Asparagus, Sautéed Nutrition Facts
Selected: 100 g
42
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
2.6g
· 5% DV
Fat
1.7g
· 2% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 22% · Fat 33%
Green Asparagus, Sautéed nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 2.6 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Green Asparagus, Sautéed?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 12 g | 5 kcal |
| 4 piece (small) | 50 g | 21 kcal |
| 100 g | 100 g | 42 kcal |
| 8 piece (medium) | 100 g | 42 kcal |
| 1 serving (medium) | 120 g | 50 kcal |
| 1 cup (chopped) | 130 g | 55 kcal |
| 12 piece (large) | 150 g | 63 kcal |
| 2 cup (chopped) | 260 g | 109 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Green Asparagus, Sautéed
How do you make sautéed green asparagus in a pan?
To make sautéed green asparagus, rinse and dry the spears, trim their tough ends, then cook them in a hot pan with a little oil. Turn them occasionally and take them off the heat when bright green and tender but still slightly firm.
Why does sautéed green asparagus make urine smell?
Sautéed green asparagus can make urine smell because the body breaks down sulfur-containing compounds in asparagus into smelly by-products. The effect is harmless and temporary, and some people do not produce or notice the odor.
Do you need to peel green asparagus before sautéing it?
Usually, you do not need to peel green asparagus before sautéing it. Trim the woody bottom ends; if the spears are especially thick or their lower stalks seem tough, peel just that lower section with a vegetable peeler.
What goes well with sautéed green asparagus?
Sautéed green asparagus pairs well with lemon, garlic, eggs, fish, chicken, and pasta. For a simple side, finish it with black pepper and grated Parmesan; toasted nuts add crunch, while a poached egg can turn it into a light meal.
Can you use frozen green asparagus for sautéing?
Yes, frozen green asparagus can be sautéed, though it may turn out softer than fresh spears. Cook it from frozen in a hot pan so excess moisture can evaporate, and avoid overcrowding the pan, which can make it steam.
How do you keep sautéed green asparagus from turning soggy?
Keep sautéed green asparagus from turning soggy by drying it well after washing and giving the spears space in the pan. Use a hot pan and stop cooking while they are still slightly firm; crowding traps moisture and softens them.
Can you reheat sautéed green asparagus?
Yes, you can reheat sautéed green asparagus in a skillet over medium heat until warmed through. A microwave works too, but use short bursts because asparagus softens quickly and can lose its pleasant bite.
Can you eat the tips of sautéed green asparagus?
Yes, the tips of sautéed green asparagus are edible and usually need no trimming. Handle them gently when washing and cooking because they are more delicate than the stalks and can break apart if stirred roughly.
Does sautéed green asparagus need to be blanched first?
No, sautéed green asparagus does not need to be blanched first. Direct cooking in a hot pan gives the stalks a lightly browned surface; blanching is only useful if you want to shorten the final cooking or prepare them for another dish.
Can you make sautéed green asparagus with butter instead of oil?
Yes, you can make sautéed green asparagus with butter instead of oil. Butter adds a rich, nutty flavor, but it can brown quickly in a hot pan; add it over moderate heat or combine it with a little oil.
Green Asparagus, Sautéed Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Folate
145µg · 36% DV
B1
0.15mg · 13% DV
B2
0.13mg · 10% DV
Minerals
Copper
0.19mg · 21% DV
Iron
2.1mg · 12% DV
Phosphorus
60mg · 9% DV
Manganese
0.17mg · 7% DV
Potassium ⭐
202mg · 6% DV
Sodium
3mg · 0% DV
Green Asparagus, Sautéed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Asparagus, Sautéed
To burn the 42 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 Green Asparagus, Sautéed?
Green asparagus, sautéed is made by cooking fresh green asparagus spears briefly in a pan, usually with a little oil. The vegetable is harvested in spring in many growing regions and is sold fresh around the world; thicker stems may need a little longer in the pan than slender ones.
Cooked until just tender, it has a mild, grassy flavour and a pleasant bite. It works as a simple side with fish, eggs or roasted dishes, and can also be folded into pasta, grain bowls or omelettes. This is a low-calorie vegetable that provides fibre, vitamin K and folate; a 100 g serving has 42 calories. For a lighter plate, use oil sparingly and add lemon or herbs for brightness.
How Nutritious Is Green Asparagus, Sautéed?
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 Green Asparagus, Sautéed 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 Green Asparagus, Sautéed Contain Allergens?
No known major allergens
Which Diets Is Green Asparagus, Sautéed 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
Green Asparagus, Sautéed Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
Compare Green Asparagus, Sautéed
Foods Similar to Green Asparagus, Sautéed
Have another question about Green Asparagus, Sautéed?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.