⏱ 30 min totalAsparagus with Mushrooms and Hazelnuts
Per 1 serving · 278 g · 8 ingredients
of a 2,000 cal day
- Protein7.7g17% of calories
- Carbs12g25% of calories
- Fat12g58% of calories
- ✓ Cholesterol free
At a glance
One serving of Asparagus with Mushrooms and Hazelnuts (278 g) has 163 calories, with 7.7 g of protein, 12 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (58% of calories). It is high in Vitamin K (92% DV), thiamine (28% DV) and riboflavin (b2) (49% DV). Keep an eye on saturated fat, which provides 32% of the daily value.
High in
20%+ of the daily value
- Vitamin K92%
- Thiamine28%
- Riboflavin (B2)49%
- Niacin34%
- Vitamin B621%
- Folate (B9)26%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin C16%
- Vitamin E17%
- Potassium15%
- Magnesium11%
- Zinc13%
Watch
20%+ of the daily value
- Saturated fat32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Red wine vinegar- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¼ lb Asparagus
½ tbsp Coconut oil
¼ lb White mushrooms
2 medium Scallions
¹⁄₁₆ cup, chopped Hazelnuts
Directions
- 1
Bring a small pot of water to a boil.
- 2
Meanwhile, trim the woody ends off the asparagus. Slice the mushrooms and green onions.
- 3
Add the asparagus to the boiling water for a few minutes until crisp. Drain and rinse with cold water.
- 4
In a small bowl, whisk together the vinegar, half of the coconut oil, salt, and pepper.
- 5
Heat the remaining coconut oil in a pan over medium-high heat. Sauté the mushrooms until soft, then add the green onions and sauté for 1 minute more.
- 6
Add the asparagus and cook for another 3 minutes.
- 7
Remove from heat and slowly add the vinegar mixture. Top with chopped hazelnuts and serve.
Vitamins & minerals
Amounts for 1 serving (278 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 58 μg | 6% |
| Vitamin C | 15 mg | 16% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 110 μg | 92% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 6 mg | 34% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 105 μg | 26% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 61 mg | 6% |
| Iron | 4 mg | 47% |
| Potassium | 724 mg | 15% |
| Magnesium | 44 mg | 11% |
| Phosphorus | 189 mg | 27% |
| Zinc | 1 mg | 13% |
| Copper | 1 mg | 80% |
| Manganese | 1 mg | 31% |
| Selenium | 13 μg | 24% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 689 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 μg | — |
| Fructose | 1 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 | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0.2 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 163 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Asparagus with Mushrooms and Hazelnuts?
One serving of Asparagus with Mushrooms and Hazelnuts (1 serving) has 163 calories, which works out to 58 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Are Asparagus with Mushrooms and Hazelnuts high in protein?
Not especially. It has 7.7 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Asparagus with Mushrooms and Hazelnuts keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 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 with Mushrooms and Hazelnuts?
159 mg per serving.
How much sugar is in Asparagus with Mushrooms and Hazelnuts?
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.
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