⏱ 25 min totalBaked Parmesan Asparagus
Per 1 serving · 239 g · 6 ingredients
of a 2,000 cal day
- Protein11g17% of calories
- Carbs11g18% of calories
- Fat18g65% of calories
At a glance
One serving of Baked Parmesan Asparagus (239 g) has 235 calories, with 11 g of protein, 11 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (21% DV), Vitamin E (28% DV) and Vitamin K (78% DV). Keep an eye on sodium and saturated fat, which provide 112% and 23% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Vitamin E28%
- Vitamin K78%
- Thiamine26%
- Riboflavin (B2)26%
- Vitamin B620%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin A12%
- Vitamin C12%
- Niacin13%
- Pantothenic acid13%
- Potassium10%
Watch
20%+ of the daily value
- Sodium112%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
10 spear, large Asparagus
1 tbsp Olive oil
3 tbsp Parmesan cheese
1 tsp Garlic powder- 🥄1 tsp Salt
½ tsp Black pepper
Directions
- 1
Preheat the oven to 425°F.
- 2
In a mixing bowl, drizzle the asparagus with olive oil and toss to coat. Sprinkle with Parmesan cheese, garlic powder, salt, and pepper.
- 3
Arrange the asparagus in a single layer on a baking sheet.
- 4
Bake in the preheated oven until just tender, about 12 to 15 minutes depending on thickness. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (239 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 111 μg | 12% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 93 μg | 78% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 107 μg | 27% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 245 mg | 24% |
| Iron | 5 mg | 59% |
| Potassium | 470 mg | 10% |
| Magnesium | 40 mg | 10% |
| Phosphorus | 229 mg | 33% |
| Zinc | 2 mg | 15% |
| Copper | 0.4 mg | 48% |
| Manganese | 0.5 mg | 21% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 912 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 33 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 235 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Baked Parmesan Asparagus?
One serving of Baked Parmesan Asparagus (1 serving) has 235 calories, which works out to 98 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Baked Parmesan Asparagus high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 17% 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 Baked Parmesan Asparagus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Parmesan Asparagus?
2586 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Baked Parmesan Asparagus?
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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