What are the macros for 200g of asparagus?
Asparagus is a nutritional powerhouse, offering a significant amount of vitamins and minerals for a low-calorie cost. Its macronutrient profile is dominated by carbohydrates and protein, with fat being almost negligible. The specific numbers vary slightly depending on whether the asparagus is raw or cooked. A 200-gram serving is a substantial portion, equating to roughly 12 to 14 medium spears.
Nutritional breakdown for 200g of raw asparagus
In its raw state, asparagus provides a crisp texture and a fresh flavor profile. For a 200g serving, the nutritional breakdown is as follows:
- Calories: 40 kcal
- Carbohydrates: 8g (of which 4g is fiber and 4g is sugar)
- Protein: 4g
- Fat: 0.2g
Nutritional breakdown for 200g of cooked asparagus
When asparagus is cooked—for instance, by boiling and draining—the nutrients become more bioavailable, and the water content changes slightly, which alters the overall composition per gram. A 200g serving of cooked asparagus provides:
- Calories: 44 kcal
- Carbohydrates: 8g (of which 4g is fiber and 3g is sugar)
- Protein: 5g
- Fat: 0.4g
The most notable change is a small increase in both total protein and fat content. Cooking also makes certain antioxidants more readily absorbed by the body.
Raw vs. Cooked: A Comparison Table
To make the differences clearer, here is a side-by-side comparison of the macronutrient profile for 200g of asparagus, both raw and cooked:
| Nutrient | 200g Raw Asparagus | 200g Cooked Asparagus |
|---|---|---|
| Calories | 40 kcal | 44 kcal |
| Carbohydrates | 8g | 8g |
| Fiber | 4g | 4g |
| Net Carbs | 4g | 4g |
| Protein | 4g | 5g |
| Total Fat | 0.2g | 0.4g |
Beyond the macros: Key vitamins and minerals
While the macros are important, the real nutritional value of asparagus lies in its rich profile of micronutrients. A 200g serving provides a wealth of essential vitamins and minerals that support numerous bodily functions.
Rich in folate (Vitamin B9)
Asparagus is an excellent source of folate, with a 200g cooked serving providing approximately 298 mcg, which is 75% of the daily value. Folate is crucial for cell growth and DNA formation and is especially vital during pregnancy.
High in vitamin K
This vegetable is also packed with vitamin K, which plays an essential role in blood clotting and maintaining strong bones. A 200g serving of cooked asparagus offers a staggering 84% of the daily value.
Other notable nutrients
Other key micronutrients found in a 200g serving include:
- Vitamin A: Important for vision and skin health.
- Vitamin C: A powerful antioxidant that supports immune function.
- Potassium: Helps regulate blood pressure and control fluid balance.
- Iron: Crucial for red blood cell formation.
- Antioxidants: Asparagus contains other antioxidants, such as vitamin E, flavonoids, and polyphenols, that help combat oxidative stress.
Health benefits of a diet rich in asparagus
Integrating asparagus into your diet can contribute to several health benefits, particularly due to its high fiber and antioxidant content. The prebiotic fiber, in particular, feeds beneficial gut bacteria.
- Supports Digestive Health: The dietary fiber, including inulin, acts as a prebiotic, nourishing the good bacteria in your gut. This can aid digestion and prevent issues like constipation.
- Promotes Heart Health: Asparagus may help manage cholesterol and blood pressure levels. Some compounds in asparagus can bind to bile acids, aiding in cholesterol metabolism, while its potassium content helps regulate blood pressure.
- Antioxidant Protection: The high level of antioxidants in asparagus helps protect cells from damage caused by free radicals, which can lead to inflammation and chronic disease.
- Lowers Blood Sugar: Animal studies have shown that asparagus extract can help lower blood sugar and improve insulin levels. While human research is ongoing, it points to a potential benefit for blood sugar management.
Integrating asparagus into a healthy diet
Asparagus is a versatile vegetable that can be prepared in many ways to suit different tastes and dishes. It can be steamed, roasted, grilled, or sautéed, and can be incorporated into a wide variety of meals.
Here are some simple ideas for adding asparagus to your diet:
- Roasted Asparagus: Toss spears with a little olive oil, salt, and pepper and roast in the oven until tender-crisp. You can find more simple recipes online, like on sites such as Allrecipes, which often feature user-rated cooking ideas.
- Asparagus Salad: Blanch blanched asparagus and add it to a green salad with lemon vinaigrette, feta, and cherry tomatoes.
- Stir-Fry: Add chopped asparagus to your favorite stir-fry for extra flavor and nutrients.
- Egg Dishes: Incorporate asparagus into frittatas, omelets, or breakfast scrambles for a healthy and satisfying meal.
- Side Dish: Serve steamed or grilled asparagus alongside grilled chicken, fish, or tofu for a simple yet elegant side.
Conclusion
Knowing what are the macros for 200g of asparagus confirms its status as a highly nutritious, low-calorie food. With its minimal fat content and balanced mix of carbs and protein, it's an excellent addition to almost any diet. Beyond the macros, asparagus is rich in vitamins, minerals, and antioxidants, offering numerous health benefits from improved digestion to heart health. Whether raw or cooked, incorporating this versatile vegetable into your meals is a smart choice for overall wellness.
For more detailed nutritional information and recipe ideas, you can explore resources like Allrecipes.com.
