Lightly sautéed as a side vegetable
This is a simple, healthy side dish where fresh asparagus spears are quickly cooked in a small amount of oil or butter until tender-crisp. It typically features asparagus, a cooking fat like olive oil or butter, and seasonings such as salt, pepper, and sometimes garlic or lemon. The technique is common in Western cuisines, particularly American and European home cooking.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and fat, providing a good source of plant-based protein. It's rich in vitamins K, A, and C, as well as folate and fiber, with a typical serving containing around 40-70 calories.
Nutrition breakdown
| Calories | 60 kcal |
| Protein | 4 g |
| Carbs | 7 g |
| Fat | 3 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 200 mg |
| Vitamin K | 90 mcg |
| Folate | 170 mcg |
| Vitamin A | 1000 IU |
| Vitamin C | 12 mg |
| Potassium | 400 mg |
| Iron | 2 mg |
| Manganese | 0.3 mg |
| Chromium | 2 mcg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Asparagus is one of the few vegetables that contains a natural diuretic compound, which can help the body flush excess fluid and salt. Nutritionally, it's a powerhouse for prebiotic fiber, which feeds beneficial gut bacteria.
