Asparagus is a nutritious green vegetable that is low in calories and high in fiber. Many people enjoy eating asparagus as a healthy side dish or incorporating it into recipes. When determining the calories and nutritional value of asparagus, the cooking method matters. Oven roasting, for example, can alter the calorie content compared to boiling or steaming the spears. So how many calories does oven cooked asparagus contain?
Calories in Asparagus
Asparagus is very low in calories, with only about 20 calories in one cup (134 grams) of raw spears. The calorie composition of raw asparagus is:
- 20 calories
- 0 grams of fat
- 4 grams of carbohydrates
- 2 grams of protein
- 2 grams of fiber
When asparagus is cooked, the total calorie amount remains about the same but the weight or volume shrinks as the vegetable loses water. For example, one cup of boiled asparagus contains about 40 calories because the spears become more condensed.
Different cooking methods impact the final nutrient content. The way that asparagus is prepared and any ingredients added during cooking can increase the calories per serving.
Oven Roasted Asparagus Calories
Oven roasting brings out delicious, caramelized flavors in asparagus. To oven roast asparagus:
- Preheat oven to 400°F.
- Toss fresh asparagus spears with 1-2 tbsp olive oil, salt, and pepper.
- Arrange spears in a single layer on a baking sheet.
- Roast for 10-15 minutes until lightly browned and tender.
The olive oil adds a small amount of additional calories. One cup of oven roasted asparagus has approximately:
- 45 calories
- 3 grams fat
- 5 grams carbs
- 3 grams protein
- 3 grams fiber
So oven roasting increases the calorie total slightly compared to boiled or steamed asparagus due to the oil. But asparagus prepared any style is still very low in calories.
Asparagus Nutrition Facts
Here is the full nutrition data for 1 cup (134 grams) of oven roasted asparagus spears according to the United States Department of Agriculture (USDA):
| Nutrient | Amount |
|---|---|
| Calories | 45 |
| Fat | 3 g |
| Carbohydrates | 5 g |
| Fiber | 3 g |
| Protein | 3 g |
| Vitamin A | 18% DV |
| Vitamin C | 15% DV |
| Vitamin K | 70% DV |
| Folate | 15% DV |
| Potassium | 8% DV |
Asparagus cooked in the oven has 45 calories per serving and provides a variety of vitamins and minerals. The vitamin K content is particularly high, with oven roasted asparagus providing 70% of the recommended daily value.
The fiber content is also significant at 3 grams per serving. Asparagus is especially high in soluble fiber, which supports healthy digestion.
Ways to Enjoy Oven Roasted Asparagus
Oven roasting brings out the natural sweetness in asparagus. Here are some tasty ways to enjoy oven roasted asparagus:
Lemon Garlic Asparagus
- Toss asparagus with olive oil, minced garlic, lemon zest, salt, and pepper.
- Roast at 400°F for 15 minutes until tender and caramelized.
- Squeeze fresh lemon juice over spears when they come out of the oven.
The lemon brightens up the flavor of the roasted asparagus.
Asparagus Parmesan
- Toss asparagus with olive oil, then roast in oven.
- Remove from oven and sprinkle with freshly grated Parmesan cheese.
- Broil 1-2 minutes until Parmesan is melted and golden brown.
The Parmesan adds a delicious salty, nutty crunch.
Balsamic Roasted Asparagus
- Roast asparagus according to base recipe.
- As spears come out of oven, drizzle with good-quality balsamic vinegar.
- Sprinkle with chopped basil for flavor.
The sweet, tart balsamic vinegar balances the vegetable’s slight bitterness.
Roasted Asparagus Salad
- Toss roasted asparagus spears with mixed greens, cherry tomatoes, chopped hard boiled egg, and red onion.
- Drizzle with a lemony vinaigrette.
- Garnish with shaved Parmesan cheese.
Roasting concentrates the flavor of asparagus, making it ideal for salads.
Health Benefits of Asparagus
In addition to being low in calories, asparagus offers an array of health benefits. Some of the top benefits of adding more asparagus to your diet include:
High in Antioxidants
Asparagus contains various antioxidant compounds, including lutein, selenium, vitamin C, and zeaxanthin. These antioxidants help neutralize damaging free radicals and protect cells from oxidative stress.
Excellent Source of Fiber
The fiber content helps support digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. The fiber may also help reduce cholesterol levels.
Contains Vitamin K
Asparagus is high in vitamin K, providing 70% of the recommended daily amount in just one cup. Vitamin K activates proteins required for blood clotting and bone health.
Anti-Inflammatory Effects
The nutrients in asparagus, including vitamin C, glutathione, and saponins, have anti-inflammatory properties that may help relieve inflammatory conditions.
Supports Heart Health
The fiber, vitamins, minerals, and antioxidants in asparagus can all help reduce risk factors for heart disease. The anti-inflammatory effects also promote overall cardiovascular health.
Asparagus Recipes
Because oven roasted asparagus has such great flavor, it can be the star of many easy oven-baked dishes. Some recipe ideas include:
Asparagus Tart
- Make a savory tart crust.
- Line tart pan with Parmesan cheese.
- Fill tart with oven roasted asparagus spears.
- Drizzle with olive oil and sprinkle with goat cheese.
- Bake until hot and cheese is melted.
Asparagus Quiche
- Make a pie crust and blind bake it.
- Fill pre-baked crust with chopped roasted asparagus, sautéed onions, grated cheese, milk, eggs, salt, and pepper.
- Bake at 350°F until quiche is set.
Asparagus Pizza
- Top pre-baked pizza crust with roasted asparagus spears, tomatoes, mozzarella, Parmesan, olive oil, and seasonings.
- Bake pizza at 450°F for 10-12 minutes until hot and bubbly.
Asparagus Frittata or Omelet
- Cook eggs like an omelet or frittata.
- Fold in oven roasted asparagus and top with grated cheese.
- Bake at 350°F until eggs are set.
Asparagus Risotto
- Make risotto with Arborio rice, broth, white wine, onions, and garlic.
- Stir in chopped oven roasted asparagus right before serving.
- Garnish with Parmesan cheese.
Storage and Preparation Tips
Follow these recommendations for getting the most flavor and nutrition from your asparagus:
- Selection: Choose bright green spears with tight tips. Avoid any asparagus that looks limp or wilted.
- Storage: Asparagus is delicate. Store loosely wrapped in a damp paper towel in the refrigerator for 2-3 days.
- Preparation: Rinse under cool water and gently pat dry. Snap off the tough ends of the spears.
- Cooking: Steaming, roasting, grilling, and sautéing are all tasty cooking methods.
- Complementary flavors: Asparagus pairs well with eggs, cheese, nuts, citrus, and herbs.
Proper storage and cooking helps maintain the taste, texture, and nutrients of asparagus.
Cost of Asparagus
Asparagus prices fluctuate throughout the year but generally range from $2-$4 per pound. Buying in-season asparagus can offer big savings, with spring bringing peak availability and lowest prices. Frozen asparagus tends to cost approximately $1.50-$3 per pound.
Whenever possible, select fresh asparagus over canned versions to maximize flavor. Canned asparagus often contains added sodium and lacks the crisp texture of fresh.
Asparagus vs. Green Beans
Green beans are another healthy green vegetable. How does their nutrition profile compare to asparagus?
Calories and Carbs
Green beans and asparagus are both low in calories and carbs. One cup of green beans has about 35 calories and 7 grams of carbs compared to 40 calories and 5 grams of carbs in roasted asparagus spears.
Fiber
Asparagus contains more fiber per serving than green beans. Each cup of asparagus has over 3 grams of fiber, while green beans provide 2-3 grams.
Vitamins and Minerals
Green beans and asparagus have differing vitamin makeups. Green beans are higher in vitamin A and vitamin C. But asparagus contains more vitamin K and folate. The mineral content is comparable for both vegetables.
Phytochemicals
Asparagus offers various phytochemicals and antioxidants, including rutin and quercetin, which are not present in green beans.
Growing Conditions
Green beans thrive in warmer conditions with consistent watering. Asparagus prefers cooler climates. Both vegetables grow best in well-draining soil.
While green beans and asparagus have some similarities in calories and fiber, their vitamin and antioxidant contents differ. Including both in your diet provides a diversity of nutrients.
Types of Asparagus
There are three main varieties of asparagus:
Green Asparagus
This is the most common type. Green asparagus has a grassy, earthy flavor. It contains higher levels of vitamins and minerals compared to white and purple varieties.
White Asparagus
White asparagus has a very mild taste. It is grown underground to prevent chlorophyll development, giving it a pale white color. The fiber content is lower than green asparagus.
Purple Asparagus
Purple asparagus has a distinct fruity taste and floral aroma. Its purple color comes from anthocyanins. The skin is thicker than green asparagus.
Common Questions
Here are answers to some frequently asked questions about oven roasted asparagus:
How long should I roast asparagus?
Roast asparagus for 10-15 minutes in a 400°F oven until lightly browned and fork tender. Thinner spears may cook faster than thicker ones.
Should I peel asparagus before roasting?
Peeling is optional, but helps remove any rough fiber. Simply use a vegetable peeler to remove the outer skin.
What are the best oven roasted asparagus recipes?
Some top-rated oven roasted asparagus recipes include lemon garlic asparagus, Parmesan asparagus, and balsamic asparagus. Roast plain and add ingredients like herbs, cheese, nuts, or citrus after baking.
Can you eat raw asparagus?
Yes, raw asparagus is edible. It has a crunchier texture and strong grassy taste. Enjoy raw spears with a dip or salad.
Is roasted asparagus good cold?
Absolutely! Leftover roasted asparagus keeps well in the fridge and makes an excellent cold salad or snack. Add it to grain bowls, salads, or eat it right out of the container.
Conclusion
Oven roasted asparagus is a delicious and healthy side dish. Roasting at a high temperature caramelizes the natural sugars, concentrating the sweet taste. Just one cup of roasted asparagus spears contains only about 45 calories yet provides fiber, antioxidants, vitamins K, A, and C.
Asparagus offers many health benefits, from anti-inflammatory effects to protecting heart health. It contains more nutrients than most other vegetables.
Incorporate oven roasted asparagus into your diet as a nutritious complement to any meal. Experiment with different seasonings or use it in vegetarian tart, pizza, omelet, or risotto recipes. Roasted asparagus also makes an excellent salad topping or snack when served cold. With its bright green color and snappy texture, this vegetable adds beautiful visual appeal as well as important vitamins, minerals, and phytochemicals to support overall wellness.
