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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Fiber
2.8gSupports weight loss by providing essential fiber
Protein
4.3gSupports weight loss by providing essential protein
Best Ways to Eat Asparagus (Cooked) for Weight Loss
- 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:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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
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