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Asparagus with Hollandaise Sauce Recipe⏱ 20 min total
Recipes

Asparagus with Hollandaise Sauce Recipe

Per 1 serving · 166 g · 6 ingredients

Calories
319
16%
of a 2,000 cal day
  • Protein
    4.8g
    6% of calories
  • Carbs
    5.2g
    6% of calories
  • Fat
    32g
    88% of calories
Portion
  • ✓ Keto-friendly

At a glance

One serving of Asparagus with Hollandaise Sauce Recipe (166 g) has 319 calories, with 4.8 g of protein, 5.2 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (88% of calories). It is high in Vitamin A (37% DV), Vitamin K (41% DV) and folate (b9) (20% DV). Keep an eye on saturated fat and cholesterol, which provide 97% and 72% of the daily value.

Per 100 g
192cal
medium energy density
Protein per 100 cal
1.5g
Net carbs
3g
carbs minus fiber
Fiber
2.4g
2.3 g sugar

High in

20%+ of the daily value

  • Vitamin A37%
  • Vitamin K41%
  • Folate (B9)20%
  • Choline24%
  • Iron35%
  • Copper26%

Good source of

10–19% of the daily value

  • Vitamin E16%
  • Thiamine15%
  • Riboflavin (B2)19%
  • Vitamin B611%
  • Vitamin B1213%
  • Pantothenic acid15%

Watch

20%+ of the daily value

  • Saturated fat97%
  • Cholesterol72%

Ingredients

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

Directions

Prep 5 minCook 15 min
  1. 1

    Prep the asparagus. Break off the tough ends with your fingers. Bend the asparagus spears near the end and they will break naturally where the spear is no longer tough. For an elegant presentation of the spears, use a vegetable peeler to peel off a very thin layer of the outer skin of the lower two to three inches of the asparagus spears.

  2. 2

    Prepare a large, shallow pan (with a cover) with a half inch of water and a steamer rack.

  3. 3

    Prepare the Hollandaise sauce. First, melt the unsalted butter in a small saucepan over low to medium heat

  4. 4

    Put the egg yolks, lemon juice, salt (omit if using salted butter) and cayenne into a blender. Blend the eggs for 20-30 seconds at medium to medium high speed until lighter in color. Turn blender down to lowest setting and slowly drizzle in the hot melted butter while the blender is going. Continue to blend for a few seconds after all of the butter is incorporated. Taste the sauce and add more salt or lemon juice if needed. Keep warm while you are steaming the asparagus.

  5. 5

    Bring the water in your steaming pan to a boil. Place the asparagus on the steaming rack. Cover. Steam for 3 to 5 minutes, until tender, but still a little crisp, definitely not mushy. The timing depends on how thick the asparagus spears are.

  6. 6

    Plate the asparagus. Drizzle the Hollandaise sauce over them and serve.

Vitamins & minerals

Amounts for 1 serving (166 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A336 μg
37%
Vitamin C8 mg
9%
Vitamin D1 μg
8%
Vitamin E2 mg
16%
Vitamin K50 μg
41%
Thiamine0.2 mg
15%
Riboflavin (B2)0.2 mg
19%
Niacin1 mg
7%
Vitamin B60.1 mg
11%
Folate (B9)79 μg
20%
Vitamin B120.3 μg
13%
Pantothenic acid1 mg
15%
Choline130 mg
24%

Minerals

NutrientAmount% Daily Value
Calcium53 mg
5%
Iron3 mg
35%
Potassium256 mg
5%
Magnesium18 mg
4%
Phosphorus118 mg
17%
Zinc1 mg
9%
Copper0.2 mg
26%
Manganese0.2 mg
8%
Selenium10 μg
18%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene15 μg—
Arginine0.2 g—
Aspartic acid1 g—
Beta carotene589 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats9 g—
Phenylalanine0.2 g—
Polyunsaturated fats2 g—
Proline0.2 g—
Retinol286 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 319 calories

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

  • 61min
    Walking (3.5 mph)
  • 38min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Asparagus with Hollandaise Sauce Recipe?

One serving of Asparagus with Hollandaise Sauce Recipe (1 serving) has 319 calories, which works out to 192 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Asparagus with Hollandaise Sauce Recipe high in protein?

Not especially. It has 4.8 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 with Hollandaise Sauce Recipe keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Asparagus with Hollandaise Sauce Recipe?

303 mg per serving.

How much sugar is in Asparagus with Hollandaise Sauce Recipe?

2.3 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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