⏱ 22 min total

Asparagus and Cashew Omelet

Name: Asparagus and Cashew Omelet
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 1 serving
Ingredients: ⅛ lb Asparagus; ½ oz Cashews; 2 large Egg; ½ tbsp Water; ¼ cup Parmesan cheese; ¼ tbsp Parsley; ¼ dash Salt; ¼ dash Black pepper; ¼ tsp Olive oil; ¼ tbsp Butter

Per 1 serving · 204 g · 10 ingredients

Calories

352

18%
of a 2,000 cal day

Protein
24g
27% of calories
Carbs
8g
9% of calories
Fat
25g
64% of calories

Portion

At a glance

One serving of Asparagus and Cashew Omelet (204 g) has 352 calories, with 24 g of protein, 8 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (48% DV), Vitamin A (28% DV) and Vitamin K (38% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 48% and 131% of the daily value.

Per 100 g

172cal

medium energy density

Protein per 100 cal

6.8g

Net carbs

carbs minus fiber

Fiber

1.7g

2.4 g sugar

High in

20%+ of the daily value

Protein48%
Vitamin A28%
Vitamin K38%
Riboflavin (B2)45%
Vitamin B624%
Folate (B9)21%

Good source of

10–19% of the daily value

Vitamin D14%
Vitamin E14%
Thiamine15%
Magnesium17%
Manganese15%

Watch

20%+ of the daily value

Sodium23%
Saturated fat48%
Cholesterol131%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 12 min

1
Trim woody ends from the asparagus, then cook in a wide skillet with about 3/4 inch of simmering water until crisp‑tender (1–2 minutes thin, 5 minutes medium, 6–7 minutes thick). Drain well and chop into bite‑size pieces.
2
Warm a dry frying pan over medium heat and toast the cashews, shaking occasionally, until fragrant and lightly golden. Roughly chop and set aside.
3
In a bowl, whisk the eggs with the water, parsley, and a generous pinch of salt and pepper. Stir in about half of the Parmesan.
4
Return the frying pan to medium heat and add the olive oil and butter. When the butter melts and foams, pour in the egg mixture and cook gently, lifting the edges to let uncooked egg flow underneath, until the top is just slightly moist.
5
Scatter the chopped asparagus and toasted cashews over the surface, sprinkle with the remaining Parmesan, cover, and cook until the cheese melts and the eggs are set to your liking, 2–4 minutes.
6
Slice and serve immediately.

Vitamins & minerals

Amounts for 1 serving (204 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	256 μg	28%
Vitamin C	4 mg	5%
Vitamin D	2 μg	14%
Vitamin E	2 mg	14%
Vitamin K	46 μg	38%
Thiamine	0.2 mg	15%
Riboflavin (B2)	1 mg	45%
Niacin	1 mg	5%
Vitamin B6	0.3 mg	24%
Folate (B9)	83 μg	21%
Vitamin B12	1 μg	49%
Pantothenic acid	2 mg	38%
Choline	307 mg	56%

Minerals

Nutrient	Amount	% Daily Value
Calcium	328 mg	33%
Iron	4 mg	52%
Potassium	372 mg	8%
Magnesium	72 mg	17%
Phosphorus	460 mg	66%
Zinc	3 mg	28%
Copper	0.5 mg	54%
Manganese	0.3 mg	15%
Selenium	40 μg	72%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	5 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	323 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	228 μg	—
Serine	2 g	—
Starch	3 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 352 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

67min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

How many calories are in Asparagus and Cashew Omelet?

One serving of Asparagus and Cashew Omelet (1 serving) has 352 calories, which works out to 172 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Asparagus and Cashew Omelet high in protein?

It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus and Cashew Omelet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asparagus and Cashew Omelet?

524 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asparagus and Cashew Omelet?

2.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (204 g)

Calories352

% Daily Value*

Total fat 25g	32%
Saturated fat 9.7g	48%
Trans fat 0.2g
Cholesterol 394mg	131%
Sodium 524mg	23%
Total carbohydrate 8g	3%
Dietary fiber 1.7g	6%
Total sugars 2.4g
Protein 24g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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