⏱ 20 min total

Asparagus Noodles with Pesto

Name: Asparagus Noodles with Pesto
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ lb Asparagus; ⅜ cup leaves, whole Basil; 1 tbsp Parsley; ½ tbsp Pine nuts; ¼ tbsp, drained Capers; ¼ clove Garlic; ¼ dash Salt; ¼ dash Black pepper; 1 tbsp Olive oil; 0.02 tsp Crushed red pepper flakes; ¾ cup Arugula; ¼ tsp Lemon zest

Per 1 serving · 162 g · 12 ingredients

Calories

180

9%
of a 2,000 cal day

Protein
3.9g
8% of calories
Carbs
6.5g
14% of calories
Fat
17g
78% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Asparagus Noodles with Pesto (162 g) has 180 calories, with 3.9 g of protein, 6.5 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (78% of calories). It is high in Vitamin E (25% DV), Vitamin K (145% DV) and folate (b9) (22% DV).

Per 100 g

111cal

low energy density

Protein per 100 cal

2.2g

Net carbs

carbs minus fiber

Fiber

3.1g

2.7 g sugar

High in

20%+ of the daily value

Vitamin E25%
Vitamin K145%
Folate (B9)22%
Iron44%
Copper36%
Manganese31%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin A11%
Vitamin C17%
Thiamine15%
Riboflavin (B2)15%
Vitamin B611%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Snap off the woody ends of the asparagus, then use a vegetable peeler to shave the stalks into thin, wide ribbons.
2
In a food processor, pulse the basil, parsley, pine nuts, capers, garlic, and a pinch each of salt and pepper until coarsely chopped. With the machine running, drizzle in most of the olive oil (reserve about 1 tablespoon) and process until the pesto is mostly smooth. Adjust to taste.
3
Heat the remaining olive oil in a large nonstick skillet over medium-high heat. Add the asparagus ribbons, a pinch of red pepper flakes, salt, and pepper, and cook, stirring, until just tender, 3 to 5 minutes.
4
Add the arugula and cook until just wilted, about 1 minute. Remove from the heat, add the pesto, and toss to coat. Stir in the lemon zest and adjust seasoning to taste.

Vitamins & minerals

Amounts for 1 serving (162 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	101 μg	11%
Vitamin C	16 mg	17%
Vitamin D	0 μg	0%
Vitamin E	4 mg	25%
Vitamin K	174 μg	145%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0.2 mg	15%
Niacin	1 mg	9%
Vitamin B6	0.1 mg	11%
Folate (B9)	87 μg	22%
Vitamin B12	0 μg	0%
Pantothenic acid	0.4 mg	8%
Choline	25 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	76 mg	8%
Iron	4 mg	44%
Potassium	362 mg	8%
Magnesium	42 mg	10%
Phosphorus	100 mg	14%
Zinc	1 mg	10%
Copper	0.3 mg	36%
Manganese	1 mg	31%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	10 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	1,200 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	11 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	3 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0.1 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 180 calories

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

34min
Walking (3.5 mph)
22min
Cycling (moderate)
15min
Running (6 mph)
25min
Swimming laps

Common questions

How many calories are in Asparagus Noodles with Pesto?

One serving of Asparagus Noodles with Pesto (1 serving) has 180 calories, which works out to 111 calories per 100 g. That is about 9% of a 2,000-calorie day.

Is Asparagus Noodles with Pesto high in protein?

Not especially. It has 3.9 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus Noodles with Pesto keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 14% 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 Noodles with Pesto?

101 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Asparagus Noodles with Pesto?

2.7 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 (162 g)

Calories180

% Daily Value*

Total fat 17g	21%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 101mg	4%
Total carbohydrate 6.5g	2%
Dietary fiber 3.1g	11%
Total sugars 2.7g
Protein 3.9g

* 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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