Asparagus Salad

Asparagus Salad is a fresh, light dish featuring tender-crisp asparagus spears, often blanched or grilled, and tossed with a vinaigrette or creamy dressing. Typical ingredients include asparagus, a citrus or olive oil-based dressing, and complementary elements like hard-boiled eggs, shaved Parmesan, or toasted nuts. While asparagus is native to the Eastern Mediterranean, this salad is a popular springtime preparation found in many cuisines worldwide.

🍽️ Nutrition at a glance

This salad is low in carbohydrates and fat, with a moderate amount of protein, especially if ingredients like eggs or cheese are added. It is an excellent source of vitamins K and A, folate, and fiber, with a typical serving containing roughly 150-250 calories.

Nutrition breakdown

Calories	95 kcal
Protein	4.5 g
Carbs	7 g
Fat	6.5 g
Fiber	3.5 g
Sugar	2.5 g
Sodium	350 mg
Vitamin K	90 mcg
Folate	150 mcg
Vitamin C	12 mg
Vitamin A	750 IU
Potassium	380 mg
Iron	2.5 mg
Vitamin E	1.8 mg
Calcium	40 mg

Per 1 cup (180 g) · estimated, varies by recipe

💡 What's interesting

Asparagus is one of the few vegetables with a significant natural diuretic effect due to the amino acid asparagine. Nutritionally, it's a standout for providing over half your daily vitamin K needs in a single serving, which is crucial for bone health.