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Sautéed Asparagus Calories
Contains fiber and folate
CALORIES
GI
POTASSIUM
FIBER
Sautéed Asparagus Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
4.6g
· 38%
Protein
2.4g
· 20%
Fat
2.2g
· 42%
Fiber
2.3g
Sautéed Asparagus Vitamins & Minerals
Vitamins
Vitamin K
45µg · 38% DV
Folate
52µg · 13% DV
B1
0.14mg · 12% DV
Vitamin E
1.5mg · 10% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
50mg · 7% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Sautéed Asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sautéed 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 Sautéed Asparagus Contain Allergens?
No known major allergens
Which Diets Is Sautéed 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
Sautéed Asparagus Fat Profile
SATURATED
0.32g
MONOUNSATURATED
1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
Foods Similar to Sautéed Asparagus
Sautéed Asparagus — Frequently Asked Questions
Why can sautéed asparagus taste bitter?
Cooking asparagus too long over very high heat can scorch the tips and create bitterness. Sauté it briefly over medium-high heat and avoid overcrowding the pan for a sweeter, fresher flavor.
How do you sauté asparagus without making it soft?
Remove the woody ends and spread the spears in a single layer so they sear rather than steam. Add thicker spears first if the asparagus is mixed in size.
Should asparagus be boiled before sautéing?
Usually no; sautéing it directly preserves a firmer texture and more pronounced flavor. Very thick spears can be briefly steamed first to reduce their pan-cooking time.
What pairs well with sautéed asparagus?
Lemon, garlic, black pepper, and a little olive oil are classic flavor pairings. It also works well with eggs, yogurt-based sauces, chicken, fish, or lentils for a more complete meal.
Why is lemon often served with asparagus?
Lemon acidity brightens asparagus's earthy, green flavor. Add it near the end of cooking so its aroma stays fresh.
Can sautéed asparagus be made ahead of time?
Cooked asparagus can generally be kept in an airtight container in the refrigerator for 3 to 4 days. Reheat it briefly in a skillet to better preserve its texture.
Can you freeze sautéed asparagus?
You can, but it will usually become softer and release more water after thawing. For better texture, blanch asparagus briefly, cool it quickly, and freeze it before sautéing.
Does asparagus make urine smell different?
Yes. Sulfur-containing compounds in asparagus can produce a noticeable urine odor in some people, and this is harmless.
Is sautéed asparagus a good choice at night?
It can fit well into an evening meal for most people. People who are sensitive to fermentable carbohydrates may find that asparagus causes gas or bloating, so portion size may need to be individualized.
Should people with a history of kidney stones be careful with asparagus?
Asparagus contains a moderate amount of oxalate, so the advice depends on the type of stone and the person's overall diet. Anyone with recurrent oxalate stones should discuss usual intake with a clinician or registered dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.