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Sauteed asparagus Calories
Low-calorie, fiber-rich, good source of folate and vitamin K
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Sauteed asparagus (134 g) has 54 calories. That works out to 40 calories per 100 g. It contains 6.2 g of carbs, 3.2 g of protein, 2.9 g of fat and 3.1 g of fiber. Its 60.3 µg of Vitamin K covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed asparagus Nutrition Facts
Selected: 1 cup (chopped) · 134 g
54
KCAL / 134G
Carbs
6.2g
· 2% DV
Protein
3.2g
· 6% DV
Fat
2.9g
· 4% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 20% · Fat 41%
Sauteed asparagus nutrition facts table · 1 cup (chopped) (134 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 5.36 mg | 0% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 3.1 g | 11% |
| Protein | 3.2 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 Cup of Chopped Sauteed asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 134 g | 54 kcal |
| 1 ounce (whole) | 28 g | 11 kcal |
| 6 piece (medium) | 72 g | 29 kcal |
| 1 serving (small) | 90 g | 36 kcal |
| 100 g | 100 g | 40 kcal |
| 10 piece (medium) | 120 g | 48 kcal |
| 1 serving (medium) | 140 g | 56 kcal |
| 1 serving (large) | 200 g | 80 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Sauteed asparagus
How do you make sautéed asparagus?
To make sautéed asparagus, trim the tough ends, dry the spears, and cook them in a hot pan with a little oil, turning until tender-crisp. Finish with salt, black pepper, and lemon juice, or add garlic near the end so it does not burn.
Do you need to blanch asparagus before sautéing it?
No, you do not need to blanch asparagus before sautéing it. Thin spears cook through directly in the pan; for thick spears, split them lengthwise or cover the pan briefly so the centers soften without over-browning the outside.
How do you trim asparagus for sautéing?
Cut or snap off the dry, woody ends before sautéing asparagus. If the lower part of a thick spear feels tough, peel its outer layer with a vegetable peeler; thin spears usually need no peeling.
How do you keep sautéed asparagus crisp instead of soggy?
Keep sautéed asparagus crisp by drying the spears well, using a hot pan, and avoiding overcrowding. Cook in batches if needed, and take the asparagus off the heat as soon as it is tender but still has a slight bite.
Can you sauté frozen asparagus?
Yes, you can sauté frozen asparagus, but it will usually be softer than fresh asparagus. Add it straight from the freezer to a hot pan and let excess moisture evaporate before adding lemon, butter, or other finishing ingredients.
What can you add to sautéed asparagus for more flavor?
Garlic, lemon, black pepper, and grated Parmesan are popular additions to sautéed asparagus. Add minced garlic late in cooking to prevent burning, and finish with lemon or cheese just before serving so the fresh flavor remains noticeable.
Why does sautéed asparagus taste bitter?
Sautéed asparagus can taste mildly bitter if the spears are old, the ends are woody, or the vegetables are overcooked. Trim the tough ends, cook until just tender, and finish with lemon or a little butter to balance its grassy flavor.
How long does sautéed asparagus keep in the fridge?
Sautéed asparagus keeps for about three days in a covered container in the refrigerator. Cool it promptly, then reheat it in a skillet for the best texture; microwaving works too but can make the spears softer.
Can you freeze sautéed asparagus?
Yes, sautéed asparagus can be frozen, though it may lose some firmness after thawing. Cool it completely, freeze it in an airtight container, and use it in soups, pasta, or other cooked dishes where a softer texture is less noticeable.
What goes well with sautéed asparagus?
Sautéed asparagus pairs well with fish, chicken, eggs, pasta, and grain dishes. Its lemony, savory flavor also works alongside roasted potatoes or a simple salad, making it easy to serve as either a side or part of a light meal.
Sauteed asparagus Vitamins & Minerals
Vitamins
Vitamin K
60.3µg · 50% DV
Folate
69.68µg · 17% DV
B1
0.19mg · 16% DV
B2
0.16mg · 12% DV
Minerals
Copper
0.21mg · 23% DV
Manganese
0.24mg · 10% DV
Phosphorus
67mg · 10% DV
Iron
1.61mg · 9% DV
Potassium ⭐
281mg · 8% DV
Sodium
5.36mg · 0% DV
Sauteed asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed asparagus
To burn the 54 calories in 1 cup (chopped) (134 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 Sauteed asparagus?
Sautéed asparagus is made by cooking fresh asparagus spears in a pan, often with a little oil and simple seasonings. Asparagus is enjoyed in many cuisines, and this quick preparation keeps the vegetable at the centre of the plate rather than coating it in a heavy sauce.
Cook it briefly for tender spears with a slight bite and a fresh, grassy flavour. Serve it warm as a side with fish, roasted meat, grains or eggs, or add it to a spring salad; a squeeze of lemon works especially well. It is low in calories and provides fibre, folate and vitamin K. For a lighter version, use just enough oil to coat the pan and avoid overcooking.
How Nutritious Is Sauteed asparagus?
Nutrient density
Very 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 Sauteed 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 Sauteed asparagus Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
✓ Suitable
Low FODMAP
— Not suitable
Sauteed asparagus Fat Profile
SATURATED
0.43g
MONOUNSATURATED
1.37g
POLYUNSATURATED
0.67g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.