Vegetables / Leafy Greens
Asparagus, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 30kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.6 g/ 71g (2%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 5.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 9 mg/ 70mg (12%) |
Minerals
Calcium | 22 mg/ 750mg (2%) |
Phosphorus | 30 mg/ 700mg (4%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 386 mg/ 1500mg (25%) |
What is this food?
Asparagus (cooked). It’s a non-starchy vegetable that’s usually served as a side dish or mixed into viands and salads.
Why it matters to health
Asparagus is low in calories (about 30 kcal per 100g) and provides dietary fiber (2.2g) to help you feel full and support healthy digestion. It also has low fat (0.4g) and very little saturated fat, plus some natural sugars (1.4g) that come with the fiber—so it’s easier to fit into balanced meals. One thing to watch is sodium (386mg per 100g), which can add up if the asparagus is seasoned heavily or cooked with salty sauces; pairing it with plain rice and less-salty ulam helps keep your daily intake in check. Since it’s a vegetable, it works well alongside your main carbs and protein—everything in moderation so you get the benefits without overdoing salt or portion size.
Healthier tips
- For your 3 meals + 1–2 snacks daily, treat asparagus as a side: aim for about 1/2 to 1 cup cooked per meal (adjust based on your appetite and the rest of your plate).
- Choose light seasoning: use garlic, herbs, lemon, or a little soy sauce instead of very salty sauces.
- Pair it with protein (fish, chicken, tofu, eggs) and smart carbs (rice, brown rice, or root crops) for a balanced plate.
- If you’re watching sodium, rinse canned/processed ingredients (if any) and avoid extra salty toppings.
Common Filipino dishes
Asparagus with garlic, Asparagus stir-fry, Asparagus in omelet, Asparagus with shrimp, Asparagus in mixed vegetables
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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