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Mashed asparagus Calories
Fiber-rich, low-calorie vegetable mash
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mashed asparagus (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 4.9 g of carbs, 2.9 g of protein, 0.2 g of fat and 2.5 g of fiber. Its 49.2 µg of Vitamin K covers 41% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mashed asparagus Nutrition Facts
Selected: 1 serving (medium) · 120 g
26
KCAL / 120G
Carbs
4.9g
· 2% DV
Protein
2.9g
· 6% DV
Fat
0.2g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 35% · Fat 6%
Mashed asparagus nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 2.5 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 Mashed asparagus?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 26 kcal |
| 1 tablespoon (mini) | 15 g | 3 kcal |
| 2 tablespoon (small) | 30 g | 7 kcal |
| 4 tablespoon (quarter) | 60 g | 13 kcal |
| 1 serving (small) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| ½ cup (medium) | 120 g | 26 kcal |
| 1 serving (large) | 180 g | 40 kcal |
| 1 cup (large) | 240 g | 53 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Mashed asparagus
How do you make mashed asparagus?
Steam or boil asparagus until completely tender, trim away the woody ends, then blend or mash it until smooth. Add olive oil, lemon juice, and seasoning for flavor. If the mash is too thick, loosen it gradually with a little cooking water.
What do you serve mashed asparagus with?
Mashed asparagus pairs well with fish, chicken, roasted vegetables, and toasted bread. Serve it as a side dish or spread it beneath a main course. Lemon and fresh herbs complement asparagus’s distinctive flavor without overpowering it.
How do you keep mashed asparagus from turning stringy?
For smooth mashed asparagus, remove the woody ends and cook the stalks until very tender before blending. If fibers remain, press the mash through a fine sieve. Thicker stalks may also need their lower sections peeled to remove tough outer layers.
Do you need to peel asparagus for mashed asparagus?
Usually not if the asparagus is young and slender; trimming the tough ends is enough. For thick stalks, peel the lower portion with a vegetable peeler, where the outer skin can be fibrous. This helps the finished mash feel smoother.
Can you make mashed asparagus with frozen asparagus?
Yes, frozen asparagus works for mashed asparagus. Cook it until tender, then drain it well before blending so excess water does not make the mash runny. Frozen asparagus softens quickly, so avoid overcooking it.
How long does mashed asparagus last in the fridge?
Mashed asparagus keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly and reheat only the portion you plan to eat. Discard it if you notice mold, an off smell, or an unusual change in appearance.
Can you freeze mashed asparagus?
Yes, mashed asparagus can be frozen, although it may release water and become less smooth after thawing. Freeze it in airtight, portion-sized containers, thaw it in the refrigerator, and stir well before serving. Do not refreeze it after thawing.
What can you add to mashed asparagus for more flavor?
Olive oil, lemon juice, garlic, black pepper, and fresh herbs all work well in mashed asparagus. For a creamier texture, stir in yogurt or a plant-based cream. Add ingredients gradually so the asparagus flavor remains noticeable.
Can you eat mashed asparagus cold?
Yes, mashed asparagus can be served cold as a spread or dip, especially when seasoned with lemon and herbs. Chill it promptly after cooking and keep it refrigerated until serving. Stir it before serving if a little liquid has separated.
Why does mashed asparagus taste bitter?
Mashed asparagus may taste bitter if the stalks are old, overcooked, or especially mature. Choose fresh, firm asparagus, trim the woody ends, and cook it only until tender. A little lemon juice can brighten the flavor, but it will not fix spoiled asparagus.
Mashed asparagus Vitamins & Minerals
Vitamins
Vitamin K
49.2µg · 41% DV
Folate
62.4µg · 16% DV
B1
0.17mg · 14% DV
B2
0.17mg · 13% DV
Minerals
Copper
0.2mg · 22% DV
Iron
2.52mg · 14% DV
Phosphorus
62mg · 9% DV
Manganese
0.19mg · 8% DV
Potassium ⭐
242mg · 7% DV
Sodium
3.6mg · 0% DV
Mashed asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mashed asparagus
To burn the 26 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 Mashed asparagus?
Mashed asparagus is a simple preparation of cooked asparagus, crushed or blended to a smooth or slightly textured mash. It is not tied to one specific regional tradition, and recipes vary: a little olive oil, lemon, herbs or seasoning may be added to bring out the vegetable’s fresh, green flavour.
Serve it warm or chilled as a side, spread it on toast, or use it in a sandwich. It pairs well with fish, eggs and grains, and can be an easy way to add vegetables to a meal. The mash is light and provides some fibre: a 100 g portion has 22 calories and 2.1 g of fibre. For a lighter version, keep added oil modest and brighten it with lemon and fresh herbs.
How Nutritious Is Mashed 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 Mashed 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 Mashed asparagus Contain Allergens?
No known major allergens
Which Diets Is Mashed 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
Mashed asparagus Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.