asparagus
Ang asparagus ay malambot na gulay sa tagsibol na may 20 calories bawat 100g at folate (B9), mahalaga sa paglaki ng mga selula.
Tungkol dito
Ang asparagus ay isang malambot na gulay sa tagsibol na may banayad, luntiang, at bahagyang matamis na lasa at malutong-lambot na tekstura kapag niluto. Karaniwan itong ini-steam, iniihaw, ginigisa, o idinadagdag sa mga salad, pasta, at omelet.
Nutrition Facts
Bawat 100g
% Daily Value batay sa 2000 kcal na diyeta
Calories
20 kcal
1% DV
Kabuuang Taba
0.1g
0% DV
Kabuuang Carbohydrate
3.9g
1% DV
Folate (B9)2.1g
Bitamina B121.9g
Protina
2.2g
4% DV
Protina mula sa Halaman2.2g
Mga Bitamina at Mineral
Mga Bitamina
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Choline | 16.0mg | 3% | |
| Bitamina A | 38.0mcg | 4% | |
| Tiamina (B1) | 0.1mg | 12% | |
| Riboflavin (B2) | 0.1mg | 11% | |
| Niacin (B3) | 1.0mg | 6% | |
| Pantothenic Acid (B5) | 0.3mg | 5% | |
| Bitamina B6 | 0.1mg | 5% | |
| Folate (B9) | 52.0mcg | 13% | |
| Bitamina C | 5.6mg | 6% | |
| Bitamina E | 1.1mg | 7% | |
| Bitamina K | 41.6mcg | 35% |
Mga Mineral
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Kaltsyum | 24.0mg | 2% | |
| Tanso | 189.0mcg | 21% | |
| Bakal | 2.1mg | 12% | |
| Magnesiyo | 14.0mg | 3% | |
| Posporus | 52.0mg | 7% | |
| Potasyo | 202.0mg | 4% | |
| Selenium | 2.3mcg | 4% | |
| Sodyum | 2.0mg | 0% | |
| Sink | 0.5mg | 5% |
Mga recipe na may asparagus (15)
Mushroom omelet with asparagus, peas, and boiled potatoes
510 kcal
Cod with quinoa, asparagus, and yogurt-herb sauce
510 kcal
Mushroom omelet with asparagus, potatoes, and side salad
560 kcal
Baked cod with potato, asparagus, and yogurt-dill sauce
430 kcal
Herb-Roasted Salmon na may Asparagus at Lemon
395 kcal
Hiniwang inihaw na dibdib ng manok na may pulang sarsa, baby carrot, asparagus, at cauliflower puree
355 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal
Buntot ng lobster na may asparagus, patatas, zucchini, at sarsang cream butter
426 kcal
Lobster tail na may asparagus, patatas, zucchini, at butter cream sauce
456 kcal
Inihaw na Chicken Breast na may Quinoa, Asparagus, Avocado, at Basil Pesto
655 kcal
Inihaw na dibdib ng manok na may quinoa, asparagus, basil pesto, at lemon
655 kcal
Saring Tempura ng Gulay na may Malutong na Batter
420 kcal
Bakalaw na may Beurre Blanc, Pureng Koliplor, Asparagus at Gisantes
490 kcal