⏱ 15 min total

Sautéed Asparagus and Mushrooms

Name: Sautéed Asparagus and Mushrooms
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: ½ tsp Sesame oil; 1 cup, whole White mushrooms; ½ cup Asparagus; 1 tbsp Tamari soy sauce; ¼ tsp Garlic powder

Per 1 serving · 184 g · 5 ingredients

Calories

3%
of a 2,000 cal day

Protein
6.5g
33% of calories
Carbs
7.3g
37% of calories
Fat
2.7g
31% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Sautéed Asparagus and Mushrooms (184 g) has 68 calories, with 6.5 g of protein, 7.3 g of carbohydrates and 2.7 g of fat. Most of its energy comes from carbs (37% of calories). It is high in Vitamin K (23% DV), riboflavin (b2) (38% DV) and niacin (30% DV). Keep an eye on sodium, which provides 44% of the daily value.

Per 100 g

37cal

very low energy density

Protein per 100 cal

9.6g

Net carbs

carbs minus fiber

Fiber

2.6g

3.5 g sugar

High in

20%+ of the daily value

Vitamin K23%
Riboflavin (B2)38%
Niacin30%
Pantothenic acid34%
Iron30%
Phosphorus21%

Good source of

10–19% of the daily value

Thiamine15%
Vitamin B616%
Folate (B9)14%
Potassium10%
Manganese10%

Watch

20%+ of the daily value

Sodium44%

Ingredients

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

Directions

Prep 5 minCook 10 min

1
Trim the woody ends from the asparagus; cut into 1–2 inch pieces if you like.
2
Set a large skillet over medium heat and warm the sesame oil until shimmering.
3
Add the mushrooms and sauté, stirring occasionally, until they begin to soften and release some moisture, 3–4 minutes.
4
Stir in the asparagus and cook until crisp‑tender, 3–4 minutes.
5
Sprinkle in the garlic powder and toss to coat evenly.
6
Pour in the tamari and toss until the vegetables are evenly glazed; cook 1–2 minutes more to meld the flavors.
7
Remove from the heat and serve warm as a side dish.

Vitamins & minerals

Amounts for 1 serving (184 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	25 μg	3%
Vitamin C	6 mg	6%
Vitamin D	0.2 μg	1%
Vitamin E	1 mg	5%
Vitamin K	28 μg	23%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0.5 mg	38%
Niacin	5 mg	30%
Vitamin B6	0.2 mg	16%
Folate (B9)	55 μg	14%
Vitamin B12	0 μg	2%
Pantothenic acid	2 mg	34%
Choline	35 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	23 mg	2%
Iron	2 mg	30%
Potassium	488 mg	10%
Magnesium	26 mg	6%
Phosphorus	144 mg	21%
Zinc	1 mg	9%
Copper	0.5 mg	51%
Manganese	0.2 mg	10%
Selenium	11 μg	20%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	6 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	301 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	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.4 g	—
Vitamin D2	0.2 μg	—
Vitamin D3	0 μg	—

Burning 68 calories

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

13min
Walking (3.5 mph)
8min
Cycling (moderate)
6min
Running (6 mph)
10min
Swimming laps

Common questions

How many calories are in Sautéed Asparagus and Mushrooms?

One serving of Sautéed Asparagus and Mushrooms (1 serving) has 68 calories, which works out to 37 calories per 100 g. That is about 3.4% of a 2,000-calorie day.

Are Sautéed Asparagus and Mushrooms high in protein?

Not especially. It has 6.5 g of protein per serving, and protein supplies 33% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Sautéed Asparagus and Mushrooms keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sautéed Asparagus and Mushrooms?

1012 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sautéed Asparagus and Mushrooms?

3.5 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 (184 g)

Calories68

% Daily Value*

Total fat 2.7g	3%
Saturated fat 0.4g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,012mg	44%
Total carbohydrate 7.3g	3%
Dietary fiber 2.6g	9%
Total sugars 3.5g
Protein 6.5g

* 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