⏱ 27 min totalAsparagus Baked Fries
Per 1 serving · 199 g · 7 ingredients
of a 2,000 cal day
- Protein15g27% of calories
- Carbs24g42% of calories
- Fat8g31% of calories
At a glance
One serving of Asparagus Baked Fries (199 g) has 229 calories, with 15 g of protein, 24 g of carbohydrates and 8 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (31% DV), Vitamin K (40% DV) and riboflavin (b2) (32% DV). Keep an eye on sodium and cholesterol, which provide 25% and 64% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Vitamin K40%
- Riboflavin (B2)32%
- Folate (B9)21%
- Vitamin B1224%
- Pantothenic acid24%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A16%
- Vitamin E12%
- Thiamine15%
- Vitamin B615%
- Calcium18%
Watch
20%+ of the daily value
- Sodium25%
- Cholesterol64%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Panko breadcrumbs
1 tbsp All-purpose flour
1 large Egg
⅛ cup Parmesan cheese
¼ lb Asparagus- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
Heat the oven to 425°F and line a rimmed baking sheet with parchment paper.
- 2
In a shallow bowl, combine the panko, Parmesan, salt, and pepper; mix well.
- 3
Place the flour in one shallow bowl and the beaten eggs in another. Working in batches, dredge the asparagus in flour, shake off excess, dip in egg, then coat thoroughly in the panko mixture.
- 4
Arrange coated spears on the prepared sheet in a single layer. Bake until crisp and golden, 10–12 minutes. Serve right away.
Vitamins & minerals
Amounts for 1 serving (199 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 146 μg | 16% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 48 μg | 40% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 167 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 182 mg | 18% |
| Iron | 4 mg | 45% |
| Potassium | 318 mg | 7% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 240 mg | 34% |
| Zinc | 2 mg | 15% |
| Copper | 0.3 mg | 31% |
| Manganese | 0.3 mg | 12% |
| Selenium | 23 μg | 42% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 516 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 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 | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 102 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 229 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Asparagus Baked Fries?
One serving of Asparagus Baked Fries (1 serving) has 229 calories, which works out to 115 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Asparagus Baked Fries high in protein?
It provides a solid 15 g of protein per serving (31% 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.
Are Asparagus Baked Fries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 42% 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 Baked Fries?
584 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Asparagus Baked Fries?
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.
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