⏱ 20 min total

Lemon-Sesame Asparagus

Name: Lemon-Sesame Asparagus
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ lb Asparagus; 1 tbsp Butter; ½ tbsp Sesame seeds; ½ tbsp Lemon juice; ½ tsp Parsley; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 140 g · 7 ingredients

Calories

152

8%
of a 2,000 cal day

Protein
3.5g
9% of calories
Carbs
6g
15% of calories
Fat
14g
77% of calories

Portion

✓ Low sodium

At a glance

One serving of Lemon-Sesame Asparagus (140 g) has 152 calories, with 3.5 g of protein, 6 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (77% of calories). It is high in Vitamin K (49% DV), iron (39% DV) and copper (44% DV). Keep an eye on saturated fat, which provides 38% of the daily value.

Per 100 g

109cal

low energy density

Protein per 100 cal

2.3g

Net carbs

carbs minus fiber

Fiber

2.3 g sugar

High in

20%+ of the daily value

Vitamin K49%
Iron39%
Copper44%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin A16%
Vitamin C11%
Vitamin E11%
Thiamine18%
Riboflavin (B2)13%

Watch

20%+ of the daily value

Saturated fat38%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Trim the woody ends of the asparagus where it naturally snaps.
2
Place the asparagus in a large pot with 1 inch of water. Bring to a boil and cook until tender but still bright green, about 5 minutes. Drain and transfer to a serving dish.
3
In a skillet over medium heat, melt the butter and add sesame seeds. Cook until golden brown and toasted, about 2 minutes. Stir in lemon juice and parsley, then season with salt and pepper to taste.
4
Pour the sauce over the cooked asparagus and serve.

Vitamins & minerals

Amounts for 1 serving (140 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	143 μg	16%
Vitamin C	10 mg	11%
Vitamin D	0.2 μg	1%
Vitamin E	2 mg	11%
Vitamin K	58 μg	49%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	8%
Vitamin B6	0.1 mg	11%
Folate (B9)	66 μg	17%
Vitamin B12	0 μg	1%
Pantothenic acid	0.3 mg	7%
Choline	22 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	76 mg	8%
Iron	3 mg	39%
Potassium	265 mg	6%
Magnesium	33 mg	8%
Phosphorus	92 mg	13%
Zinc	1 mg	9%
Copper	0.4 mg	44%
Manganese	0.3 mg	13%
Selenium	4 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	10 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	563 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	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.5 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	95 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 152 calories

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

29min
Walking (3.5 mph)
18min
Cycling (moderate)
13min
Running (6 mph)
21min
Swimming laps

Common questions

How many calories are in Lemon-Sesame Asparagus?

One serving of Lemon-Sesame Asparagus (1 serving) has 152 calories, which works out to 109 calories per 100 g. That is about 7.6% of a 2,000-calorie day.

Is Lemon-Sesame Asparagus high in protein?

Not especially. It has 3.5 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Lemon-Sesame Asparagus keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 15% 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-Sesame Asparagus?

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

How much sugar is in Lemon-Sesame Asparagus?

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.

Nutrition Facts

Serving size1 serving (140 g)

Calories152

% Daily Value*

Total fat 14g	18%
Saturated fat 7.6g	38%
Trans fat 0.5g
Cholesterol 31mg	10%
Sodium 44mg	2%
Total carbohydrate 6g	2%
Dietary fiber 3g	11%
Total sugars 2.3g
Protein 3.5g

* 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

More recipes

View all