Vegetable
canned unsalted asparagus.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
15
PROTEIN
1.8g
CARBS
2.5g
FAT
0.18g
FIBER
1.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories15kcal—
Protein1.8g4%
Carbohydrates2.5g1%
Fiber1.0g4%
Sugar1.0g2%
Total fat0.18g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water94.3g—
MINERALS
Sodium26mg1%
Potassium172mg4%
Calcium15mg1%
Iron0.60mg3%
Magnesium9.0mg2%
Phosphorus38mg3%
Zinc0.47mg4%
Copper0.11mg12%
Manganese0.15mg7%
Selenium1.6µg3%
VITAMINS
Vitamin A39µg4%
Vitamin C16.5mg18%
Vitamin D0µg0%
Vitamin E0.29mg2%
Vitamin K39µg33%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.09mg7%
Niacin (B3)0.85mg5%
Pantothenic acid (B5)0.12mg2%
Vitamin B60.10mg6%
Folate (B9)85µg21%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup122g
1 tablespoon7.6g
1 teaspoon2.5g
1 ml0.5g
1 liter508.3g
HEALTH BENEFITS
Why eat it.
- ✓Good source of fiber, which supports digestive health and regularity.
- ✓Provides essential nutrients like Vitamin K for blood clotting and bone health, and folate for cell growth, though levels may be lower than fresh asparagus.
- ✓Being unsalted, it is a low-sodium food, which is beneficial for maintaining healthy blood pressure and cardiovascular health.
- ✓Contains antioxidants, such as flavonoids and polyphenols, which help combat oxidative stress in the body.
COOKING TIPS
In the kitchen.
- 1Canned asparagus is fully cooked and tender; it only needs to be gently heated. Avoid overcooking to prevent it from becoming mushy.
- 2Drain and rinse the asparagus before use to remove any metallic or 'canned' flavor, making it suitable for cold preparations like salads.
- 3Puree drained asparagus with vegetable broth, herbs, and a touch of cream or coconut milk for a quick and simple soup.
- 4Incorporate into recipes like frittatas, quiches, or casseroles towards the end of the cooking time to add flavor and nutrients without overcooking.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place like a pantry for up to 2-5 years.
- Once opened, transfer the unused asparagus and its liquid to an airtight glass or plastic container and refrigerate for up to 3-4 days.
FAQ
Frequently asked questions.
Is canned unsalted asparagus healthy?
Yes, canned unsalted asparagus is a nutrient-dense vegetable that provides fiber, Vitamin K, and folate. Because it has no added salt, it is an excellent heart-healthy option that supports healthy blood pressure while offering antioxidants to combat oxidative stress.
How many calories and carbs are in canned unsalted asparagus?
Canned unsalted asparagus is very low in calories and carbohydrates. A 100g serving contains approximately 15 calories and 2.48g of carbohydrates, making it an ideal choice for calorie-restricted diets.
Is canned unsalted asparagus keto-friendly?
Yes, it is highly keto-friendly. With only about 2.5g of total carbohydrates per 100g, it fits easily into a low-carb or ketogenic lifestyle without spiking blood sugar levels.
Can diabetics eat canned unsalted asparagus?
Yes, it is an excellent choice for diabetics. It has a very low glycemic index and provides essential fiber and folate, which are beneficial for metabolic health and cell growth.
How do you cook or prepare canned asparagus?
Since it is already cooked during the canning process, you only need to heat it briefly. You can gently sauté it in olive oil, add it to omelets, or blend it into a cream-based soup. Avoid overcooking, as the texture is already quite soft.
What does canned asparagus taste like compared to fresh?
Canned asparagus has a much softer, more tender texture than fresh asparagus and lacks the characteristic 'crunch.' The flavor is mild and earthy, though it is less vibrant than fresh stalks.
Do I need to drain and rinse canned unsalted asparagus?
While you don't need to rinse it since there is no added salt, draining is usually recommended for salads or sautés. However, the canning liquid can be saved and used in vegetable stocks or soups to retain water-soluble nutrients.
How long does canned asparagus last once opened?
Once the can is opened, transfer the asparagus to an airtight container with some of its liquid. It will remain safe and flavorful in the refrigerator for 3 to 4 days.
Can I eat canned asparagus raw?
Canned asparagus is technically already cooked, so it is safe to eat straight from the can. It is commonly served cold in salads or used as a garnish for appetizers like deviled eggs.
Is canned asparagus as nutritious as fresh asparagus?
While the canning process can lead to a slight loss of heat-sensitive vitamins like Vitamin C and some folate, it remains a good source of fiber and Vitamin K. Choosing the unsalted version ensures you get these benefits without the high sodium levels found in many processed foods.
