Asparagus (Cooked) Overview
Asparagus is a nutrient-dense vegetable packed with folate, vitamins K, A, and C. It contains unique compounds including asparagusic acid and inulin fiber that support gut health. Asparagus is a natural diuretic and provides antioxidants that support brain health and reduce inflammation.
Why Asparagus (Cooked) Helps With Metabolic Health
Metabolic health is about how efficiently your body converts food into energy and maintains stable blood sugar levels. A metabolism-focused diet emphasizes whole foods, balanced macros, and nutrient timing to optimize insulin sensitivity and energy production.
Asparagus (Cooked) Nutrition Facts
Per 180g (1 cup)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 40 | — |
| Protein | 4.3g | 9% |
| Total Carbohydrates | 7.4g | 3% |
| Dietary Fiber | 2.8g | 10% |
| Sugar | g | — |
| Total Fat | g | 0% |
| vitaminC | 12mg | 13% |
| vitaminA | 108mcg | 18% |
| vitaminK | 91mcg | 91% |
| folate | 268mcg | 67% |
GI: 15 ()
Key Nutrients in Asparagus (Cooked) for Metabolic Health
Best Ways to Eat Asparagus (Cooked) for Metabolic Health
- Roast at 425°F with olive oil for 15-20 minutes
- Grill for smoky flavor
- Steam for 5-7 minutes until tender-crisp
- Shave raw into salads with lemon
- Sauté with garlic and lemon
- Wrap in prosciutto and bake
Pro Tip:
Focus on building muscle through resistance training - every pound of muscle burns 6-10 calories daily at rest. Combined with a protein-rich diet, this creates a sustainable increase in metabolic rate.
Asparagus (Cooked) Health Benefits
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
- Natural diuretic helps reduce water retention
- Provides glutathione, powerful antioxidant
- Only 40 calories per cup, very low glycemic
Important Considerations
- May cause strong-smelling urine (harmless)
- High in purines - may trigger gout in susceptible individuals
- Some people allergic to asparagus
- Natural diuretic effect - stay hydrated
Track Your Metabolic Health Journey
Log Asparagus (Cooked) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Metabolic Health goals.
