⏱ 35 min totalLemon and Asparagus Pasta
Per 1 serving · 172 g · 12 ingredients
of a 2,000 cal day
- Protein13g17% of calories
- Carbs49g64% of calories
- Fat6.4g19% of calories
At a glance
One serving of Lemon and Asparagus Pasta (172 g) has 289 calories, with 13 g of protein, 49 g of carbohydrates and 6.4 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (26% DV), dietary fiber (31% DV) and Vitamin K (25% DV).
High in
20%+ of the daily value
- Protein26%
- Dietary fiber31%
- Vitamin K25%
- Thiamine33%
- Niacin23%
- Iron45%
Good source of
10–19% of the daily value
- Riboflavin (B2)19%
- Vitamin B619%
- Folate (B9)18%
- Pantothenic acid18%
- Calcium14%
- Zinc19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Asparagus- ⅛ cup 2% milk
½ tsp Dijon mustard
½ tsp All-purpose flour- 🥄¼ dash Salt
¼ dash Black pepper
¼ tbsp Olive oil
¾ cloves, minced Garlic
½ tsp Lemon juice
¼ lemon Lemon zest
1 tbsp Parmesan cheese
2 oz Whole wheat pasta
Directions
- 1
Cook the pasta in boiling water for 6 minutes. Add the asparagus and continue cooking until just tender, about 3-5 more minutes. Drain and return to the pot.
- 2
In a medium bowl, whisk together the milk, mustard, flour, salt, and pepper.
- 3
Heat the oil in a small saucepan over medium-high heat. Add the garlic and cook, stirring constantly, until fragrant and lightly browned, about 1 minute. Pour in the milk mixture and whisk. Bring to a simmer, stirring continuously, and cook until thickened, 1 to 2 minutes. Stir in the lemon zest and juice.
- 4
Combine the sauce with the pasta over medium-high heat, stirring until the sauce is thick and creamy. Mix in the grated Parmesan cheese. Enjoy!
Vitamins & minerals
Amounts for 1 serving (172 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 54 μg | 6% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 70 μg | 18% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 144 mg | 14% |
| Iron | 4 mg | 45% |
| Potassium | 324 mg | 7% |
| Magnesium | 99 mg | 23% |
| Phosphorus | 254 mg | 36% |
| Zinc | 2 mg | 19% |
| Copper | 0.4 mg | 42% |
| Manganese | 2 mg | 83% |
| Selenium | 46 μg | 84% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 306 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 28 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 289 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Lemon and Asparagus Pasta?
One serving of Lemon and Asparagus Pasta (1 serving) has 289 calories, which works out to 168 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Lemon and Asparagus Pasta high in protein?
It provides a solid 13 g of protein per serving (26% 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 Lemon and Asparagus Pasta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon and Asparagus Pasta?
204 mg per serving.
How much sugar is in Lemon and Asparagus Pasta?
2.9 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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