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Sauteed asparagus with yogurt Calories
Balanced fiber and protein, good source of vitamins C and K
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed asparagus with yogurt (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 10.1 g of carbs, 6.8 g of protein, 7.4 g of fat and 4 g of fiber. Its 70.2 µg of Vitamin K covers 59% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed asparagus with yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
6.8g
· 14% DV
Fat
7.4g
· 9% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 20% · Fat 50%
Sauteed asparagus with yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 4 g | 14% |
| Protein | 6.8 g | 14% |
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 Sauteed asparagus with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (mini) | 20 g | 16 kcal |
| 2 tablespoon (double) | 40 g | 31 kcal |
| 1 piece (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 1 cup (medium) | 150 g | 117 kcal |
| 1 cup (large) | 220 g | 172 kcal |
| 1 serving (large) | 260 g | 203 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Sauteed asparagus with yogurt
How do you make sauteed asparagus with yogurt?
To make sauteed asparagus with yogurt, cook trimmed asparagus in a skillet until tender, then serve it with yogurt, often mixed with garlic. Let the asparagus cool slightly before adding the yogurt so the sauce stays smooth.
What goes into sauteed asparagus with yogurt?
The basic ingredients for sauteed asparagus with yogurt are asparagus, yogurt, and oil; garlic is a common addition. Fresh herbs, lemon, or a pinch of chili can add flavor without masking the asparagus.
Should sauteed asparagus with yogurt be served hot or cold?
Sauteed asparagus with yogurt can be served warm or chilled. For a warm version, let the asparagus cool briefly before topping it with yogurt; for a cooler side dish, chill the asparagus first and add the yogurt just before serving.
Do you peel asparagus for sauteed asparagus with yogurt?
Thin asparagus usually does not need peeling for sauteed asparagus with yogurt. For thick stalks, peel the tough lower portion and trim the woody ends so the asparagus cooks evenly and is pleasant to eat.
Why does the yogurt split in sauteed asparagus with yogurt?
The yogurt can split in sauteed asparagus with yogurt if it meets very hot asparagus or is heated vigorously. Take the pan off the heat, allow the asparagus to cool slightly, and stir in the yogurt at the end.
Can you use Greek yogurt for sauteed asparagus with yogurt?
Yes, Greek yogurt works well in sauteed asparagus with yogurt and gives the topping a thicker texture. If it is too dense to spoon easily, stir in a little water or lemon juice before serving.
What should you serve with sauteed asparagus with yogurt?
Sauteed asparagus with yogurt pairs well with grilled fish or chicken, roasted vegetables, and grains such as bulgur or rice. It can also be served as a light side dish with flatbread.
Can you make sauteed asparagus with yogurt ahead of time?
Yes, you can saute the asparagus ahead, but keep the yogurt separate until serving. This prevents the topping from becoming watery and lets you serve the asparagus warm or chilled as desired.
Can you make sauteed asparagus with yogurt with frozen asparagus?
Yes, frozen asparagus can be used for sauteed asparagus with yogurt, though it may turn out softer than fresh. Thaw and drain it well first, then saute it briefly so excess water does not thin the yogurt topping.
How should you store leftover sauteed asparagus with yogurt?
Store leftover sauteed asparagus with yogurt in a covered container in the refrigerator and eat it soon. The yogurt topping may release water, so stir it gently before serving; avoid leaving the dish at room temperature for extended periods.
Sauteed asparagus with yogurt Vitamins & Minerals
Vitamins
Vitamin K
70.2µg · 59% DV
Folate
104.4µg · 26% DV
B2
0.25mg · 19% DV
Vitamin C
15.12mg · 17% DV
Minerals
Copper
0.22mg · 24% DV
Phosphorus
119mg · 17% DV
Manganese
0.34mg · 15% DV
Iron
2.61mg · 14% DV
Potassium ⭐
410mg · 12% DV
Sodium
104mg · 5% DV
Sauteed asparagus with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed asparagus with yogurt
To burn the 140 calories in 1 serving (medium) (180 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 with yogurt?
Sauteed asparagus with yogurt brings tender, pan-cooked asparagus together with cool, creamy yogurt. It is a simple vegetable dish rather than a recipe tied to one particular region, and works as an easy way to serve asparagus with a tangy, cooling contrast.
The spears keep a gently grassy flavour and a little bite, while the yogurt softens the overall taste. Serve it as a side with grilled food, alongside other vegetables, or as part of a light lunch; in Turkey, yogurt-based vegetable dishes are also familiar as meze-style sides. It offers fibre and protein and is a good source of vitamins C and K. For a lighter version, use plain yogurt and sauté the asparagus with only a little oil.
How Nutritious Is Sauteed asparagus with yogurt?
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 Sauteed asparagus with yogurt 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 with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Sauteed asparagus with yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sauteed asparagus with yogurt Fat Profile
SATURATED
1.71g
MONOUNSATURATED
3.78g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.