⏱ 25 min total

Shaved Asparagus Salad with Fried Egg

Name: Shaved Asparagus Salad with Fried Egg
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 tbsp Olive oil; 1 shallot (medium) Shallots; 8 spear, medium Asparagus; 1 dash Salt; 1 dash Black pepper; 2 cup Arugula; 1 large whole Tomatoes; ½ oz Feta cheese; 1 lemon yields Lemon juice; 1 tbsp Parsley; 1 large Egg

Per 1 serving · 522 g · 11 ingredients

Calories

339

17%
of a 2,000 cal day

Protein
15g
17% of calories
Carbs
25g
28% of calories
Fat
22g
56% of calories

Portion

At a glance

One serving of Shaved Asparagus Salad with Fried Egg (522 g) has 339 calories, with 15 g of protein, 25 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (30% DV), dietary fiber (26% DV) and Vitamin A (32% DV). Keep an eye on saturated fat and cholesterol, which provide 29% and 66% of the daily value.

Per 100 g

65cal

low energy density

Protein per 100 cal

4.5g

Net carbs

18g

carbs minus fiber

Fiber

7.1g

13 g sugar

High in

20%+ of the daily value

Protein30%
Dietary fiber26%
Vitamin A32%
Vitamin C72%
Vitamin E34%
Vitamin K152%

Good source of

10–19% of the daily value

Niacin18%
Magnesium19%

Watch

20%+ of the daily value

Saturated fat29%
Cholesterol66%

Ingredients

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

Directions

Prep 15 minCook 10 min

1
Trim an inch off the root end of the asparagus to remove the woody part. Using a vegetable peeler, shave the asparagus into thin ribbons starting from the root end.
2
In a medium nonstick skillet, heat one-third of the olive oil over medium-high heat.
3
Add the sliced shallot and cook for 1 minute until softened slightly. Add the asparagus ribbons, season with salt and pepper, and cook for 2 minutes, tossing occasionally, until al dente.
4
Transfer the asparagus mixture to a mixing bowl. Add arugula, chopped tomato, feta, lemon juice, and parsley, and toss to combine.
5
In the same skillet, heat the remaining olive oil over medium heat. Crack an egg into the pan, season with salt and pepper, and cook on low heat for 2-3 minutes until the white is set and edges are browned.
6
Serve the asparagus salad topped with the fried egg.

Vitamins & minerals

Amounts for 1 serving (522 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	287 μg	32%
Vitamin C	65 mg	72%
Vitamin D	1 μg	7%
Vitamin E	5 mg	34%
Vitamin K	182 μg	152%
Thiamine	0.3 mg	22%
Riboflavin (B2)	1 mg	44%
Niacin	3 mg	18%
Vitamin B6	1 mg	48%
Folate (B9)	190 μg	48%
Vitamin B12	1 μg	30%
Pantothenic acid	2 mg	35%
Choline	196 mg	36%

Minerals

Nutrient	Amount	% Daily Value
Calcium	235 mg	24%
Iron	6 mg	71%
Potassium	1,128 mg	24%
Magnesium	79 mg	19%
Phosphorus	309 mg	44%
Zinc	2 mg	22%
Copper	1 mg	58%
Manganese	1 mg	27%
Selenium	21 μg	38%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	195 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	2,156 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	3 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	4,683 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	98 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 339 calories

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

64min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Shaved Asparagus Salad with Fried Egg?

One serving of Shaved Asparagus Salad with Fried Egg (1 serving) has 339 calories, which works out to 65 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Shaved Asparagus Salad with Fried Egg high in protein?

It provides a solid 15 g of protein per serving (30% 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 Shaved Asparagus Salad with Fried Egg keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Shaved Asparagus Salad with Fried Egg?

386 mg per serving.

How much sugar is in Shaved Asparagus Salad with Fried Egg?

13 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 (522 g)

Calories339

% Daily Value*

Total fat 22g	29%
Saturated fat 5.7g	29%
Trans fat 0g
Cholesterol 199mg	66%
Sodium 386mg	17%
Total carbohydrate 25g	9%
Dietary fiber 7.1g	26%
Total sugars 13g
Protein 15g

* 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