⏱ 20 min total

Asparagus Walnut Salad

Name: Asparagus Walnut Salad
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ lb Asparagus; ¼ small Onion; ½ tbsp Balsamic vinegar; ½ tsp Dijon mustard; ½ packet Sucralose; ¼ tsp Black pepper; 2 tbsp Olive oil; 1 cup shredded Romaine lettuce; ½ oz (14 halves) English walnuts

Per 1 serving · 231 g · 9 ingredients

Calories

382

19%
of a 2,000 cal day

Protein
5.6g
6% of calories
Carbs
12g
12% of calories
Fat
37g
83% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Asparagus Walnut Salad (231 g) has 382 calories, with 5.6 g of protein, 12 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (83% of calories). It is high in Vitamin A (28% DV), Vitamin E (35% DV) and Vitamin K (94% DV). Keep an eye on saturated fat, which provides 23% of the daily value.

Per 100 g

166cal

medium energy density

Protein per 100 cal

1.5g

Net carbs

carbs minus fiber

Fiber

4.8g

5.4 g sugar

High in

20%+ of the daily value

Vitamin A28%
Vitamin E35%
Vitamin K94%
Folate (B9)35%
Iron46%
Copper51%

Good source of

10–19% of the daily value

Dietary fiber17%
Vitamin C11%
Thiamine19%
Riboflavin (B2)16%
Vitamin B618%
Pantothenic acid10%

Watch

20%+ of the daily value

Saturated fat23%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Trim the woody ends from the asparagus. Set up a steamer over simmering water and steam until crisp-tender, 4–6 minutes. Transfer to a towel and pat dry; let cool slightly.
2
In a bowl, whisk together the chopped onion, white balsamic vinegar, Dijon, sucralose, and black pepper. Slowly whisk in the olive oil until emulsified.
3
Arrange the shredded romaine on a plate, top with the asparagus, and drizzle with the vinaigrette. Sprinkle with walnuts and serve immediately.

Vitamins & minerals

Amounts for 1 serving (231 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	248 μg	28%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	5 mg	35%
Vitamin K	113 μg	94%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.2 mg	16%
Niacin	1 mg	9%
Vitamin B6	0.2 mg	18%
Folate (B9)	140 μg	35%
Vitamin B12	0 μg	0%
Pantothenic acid	0.5 mg	10%
Choline	30 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	67 mg	7%
Iron	4 mg	46%
Potassium	453 mg	10%
Magnesium	50 mg	12%
Phosphorus	132 mg	19%
Zinc	1 mg	11%
Copper	0.5 mg	51%
Manganese	1 mg	36%
Selenium	4 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	10 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	2,968 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0.1 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	21 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	10 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	1 g	—
Total omega 6	5 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 382 calories

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

72min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
54min
Swimming laps

Common questions

How many calories are in Asparagus Walnut Salad?

One serving of Asparagus Walnut Salad (1 serving) has 382 calories, which works out to 166 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Asparagus Walnut Salad high in protein?

Not especially. It has 5.6 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asparagus Walnut Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 12% 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 Walnut Salad?

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

How much sugar is in Asparagus Walnut Salad?

5.4 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 (231 g)

Calories382

% Daily Value*

Total fat 37g	47%
Saturated fat 4.7g	23%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 70mg	3%
Total carbohydrate 12g	4%
Dietary fiber 4.8g	17%
Total sugars 5.4g
Protein 5.6g

* 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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