cherry image
Asparagus Casserole⏱ 60 min total
Recipes

Asparagus Casserole

Per 1 serving · 316 g · 7 ingredients

Calories
462
23%
of a 2,000 cal day
  • Protein
    15g
    13% of calories
  • Carbs
    29g
    25% of calories
  • Fat
    32g
    62% of calories
Portion

At a glance

One serving of Asparagus Casserole (316 g) has 462 calories, with 15 g of protein, 29 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (29% DV), Vitamin A (28% DV) and Vitamin K (42% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 48%, 84% and 35% of the daily value.

Per 100 g
146cal
low energy density
Protein per 100 cal
3.2g
Net carbs
25g
carbs minus fiber
Fiber
3.5g
8.4 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Vitamin A28%
  • Vitamin K42%
  • Riboflavin (B2)27%
  • Folate (B9)21%
  • Vitamin B1249%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Vitamin E16%
  • Thiamine16%
  • Niacin13%
  • Vitamin B615%
  • Choline13%

Watch

20%+ of the daily value

  • Sodium48%
  • Saturated fat84%
  • Cholesterol35%

Ingredients

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

Directions

Prep 15 minCook 45 min
  1. 1

    Preheat the oven to 400°F and grease a casserole dish with nonstick cooking spray.

  2. 2

    Snap off the woody ends of the asparagus and cut the spears into 1-inch pieces.

  3. 3

    Heat half of the butter in a skillet over medium heat and add the asparagus. Cook, stirring often, for 3 to 6 minutes, or until tender. Arrange in the bottom of the casserole dish.

  4. 4

    Heat the remaining butter in the same skillet. Add the shrimp and cook for 1-2 minutes per side until just opaque and cooked through.

  5. 5

    In a mixing bowl, blend the cream cheese and cheese soup until smooth, then fold in the shrimp.

  6. 6

    Pour the cheese and shrimp mixture over the asparagus and spread evenly with a spatula, being careful not to tear the asparagus.

  7. 7

    Ensure there is at least 1/2 inch of space between the top of the ingredients and the top of the casserole dish to allow for boiling.

  8. 8

    Bake covered for 35 minutes.

  9. 9

    Uncover and sprinkle crushed fried onions on top. Bake for the remaining 10 minutes uncovered.

Vitamins & minerals

Amounts for 1 serving (316 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A256 μg
28%
Vitamin C6 mg
7%
Vitamin D0.3 μg
2%
Vitamin E2 mg
16%
Vitamin K51 μg
42%
Thiamine0.2 mg
16%
Riboflavin (B2)0.3 mg
27%
Niacin2 mg
13%
Vitamin B60.2 mg
15%
Folate (B9)83 μg
21%
Vitamin B121 μg
49%
Pantothenic acid1 mg
22%
Choline69 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium182 mg
18%
Iron3 mg
34%
Potassium536 mg
11%
Magnesium38 mg
9%
Phosphorus296 mg
42%
Zinc2 mg
14%
Copper0.4 mg
42%
Manganese0.3 mg
12%
Selenium20 μg
37%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene10 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene525 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose4 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol212 μg—
Serine1 g—
Starch1 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.1 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 462 calories

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

  • 88min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Asparagus Casserole?

One serving of Asparagus Casserole (1 serving) has 462 calories, which works out to 146 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Asparagus Casserole high in protein?

It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 13% 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 Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 25% 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 Casserole?

1115 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asparagus Casserole?

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

More recipes

View all