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Mashed asparagus Calories
Fiber-rich, low-calorie vegetable mash
CALORIES
GI
POTASSIUM
FIBER
Mashed asparagus Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.1g
· 59%
Protein
2.4g
· 35%
Fat
0.2g
· 6%
Fiber
2.1g
Mashed asparagus Vitamins & Minerals
Vitamins
Vitamin K
41µg · 34% DV
Folate
52µg · 13% DV
B1
0.14mg · 12% DV
B2
0.14mg · 11% DV
Minerals
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
52mg · 7% DV
Potassium ⭐
202mg · 6% DV
Mashed asparagus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mashed asparagus
Mashed asparagus — Frequently Asked Questions
How many calories are in mashed asparagus?
Mashed asparagus contains 22 calories per 100 g. The same serving provides 2.4 g of protein, 4.1 g of carbohydrates, and 0.2 g of fat.
Is mashed asparagus low glycemic?
Yes. Mashed asparagus has a glycemic index of 15 and provides 2.1 g of fiber per 100 g. It is compatible with vegan, vegetarian, gluten-free, Paleo, and Mediterranean diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.