Macronutrient Breakdown for 75g Asparagus
Asparagus is a nutritional powerhouse, known for its high water content and low-calorie density. A 75-gram serving, which is roughly equivalent to a small handful of spears, is a light yet nutritious addition to any meal. The macronutrient content varies slightly depending on whether it is consumed raw or cooked.
Raw Asparagus (75g)
According to nutritional data, a 75g serving of raw asparagus provides approximately 15 calories. The breakdown is as follows:
- Carbohydrates: 3g total carbs, which includes around 2g of dietary fiber and 1g of sugar. This means the net carb count is exceptionally low, at just 1 gram.
- Protein: 2g. While not a significant source of protein, it contributes a decent amount for a vegetable.
- Fat: 0.1g. Asparagus is virtually fat-free.
Cooked Asparagus (75g, Boiled and Drained)
Cooking can slightly alter the nutritional profile due to water loss and absorption. For a 75g serving of boiled and drained asparagus, the figures are slightly higher:
- Calories: 17 kcal. The slight increase is minimal.
- Carbohydrates: 3g total carbs, with roughly 2g of dietary fiber and 1g of sugar. Net carbs remain low, at 2 grams.
- Protein: 2g. The protein content is consistent with the raw version.
- Fat: 0.2g. Still an insignificant amount.
Vitamins, Minerals, and Additional Health Benefits
Beyond its low-calorie macro count, asparagus is packed with essential micronutrients that contribute to overall health. Incorporating this vegetable into your meals provides a wide range of benefits.
- Rich in Vitamins: Asparagus is an excellent source of Vitamin K, which is crucial for blood clotting and bone health. It also contains high levels of Folate (Vitamin B9), which is vital for cell growth and DNA formation, especially during pregnancy. You'll also get a good dose of Vitamin C, known for its immune-boosting properties.
- Mineral Content: Key minerals found in asparagus include Potassium, which helps regulate fluid balance and blood pressure, and Iron, essential for oxygen transport in the blood. It also provides Magnesium, Copper, and Manganese.
- High in Antioxidants: Asparagus contains various antioxidants, including glutathione, flavonoids, and polyphenols, which help protect the body from oxidative stress and inflammation.
- Supports Digestive Health: The rich dietary fiber content supports healthy digestion and promotes gut health by feeding beneficial gut bacteria.
Macro Comparison: Asparagus vs. Other Vegetables
Asparagus shines when compared to other green vegetables, often offering a lower-calorie, high-fiber option. Here's a comparison per 100g to provide context:
| Nutrient (per 100g) | Asparagus | Green Beans | Broccoli |
|---|---|---|---|
| Calories (kcal) | 22 | 31 | 34 |
| Protein (g) | 2.2 | 1.8 | 2.8 |
| Carbs (g) | 3.9 | 7 | 6.6 |
| Fiber (g) | 2.1 | 3.4 | 2.6 |
| Fat (g) | 0.12 | 0.2 | 0.4 |
How to Incorporate 75g of Asparagus into Your Diet
Integrating this nutritious vegetable into your daily meals is simple. A 75g portion is modest and easy to add to various dishes without overpowering other flavors.
Simple Recipe Ideas
- Roasted Asparagus: Toss 75g of spears with a little olive oil, salt, and pepper. Roast at 400°F (200°C) for 10-15 minutes until tender-crisp. This retains its nutrients and flavor.
- Asparagus Omelette: Chop your 75g serving and add it to an omelette with some feta cheese or mushrooms for a hearty, nutrient-packed breakfast.
- Asparagus Salad: For a fresh take, thinly slice raw asparagus and add it to a caprese or other mixed greens salad.
- Pasta with Asparagus: Add blanched asparagus spears to your favorite pasta dish, like a shrimp scampi or lemon cream sauce.
For more culinary ideas, consider exploring resourceful websites like The Chef & The Dish for inspiration on cooking with asparagus.
Conclusion
The macros for 75g asparagus demonstrate why this vegetable is an excellent choice for a healthy diet. Whether raw or cooked, it provides a very low-calorie base with minimal fat and a good balance of carbohydrates, protein, and beneficial fiber. Its rich content of vitamins, minerals, and antioxidants further solidifies its status as a nutrient-dense food. Easily incorporated into a variety of dishes, asparagus is a versatile and healthy option for any meal.
