Calorie content and beneficial properties of asparagus. Calorie content of different types of asparagus

Asparagus protects against dangerous diseases, reduces blood pressure and increases stress resistance. Find out the calorie content of white, green and purple asparagus, and include dishes from it in your daily menu!

Asparagus is a herb or shrub with thin scaly leaves, known to mankind for more than 2000 years. The young shoots that grow underground or the tops of the shoots of some species of asparagus (the plant's scientific name) are used as food. The calorie content of asparagus is on average 22 kcal per 100 grams, which, coupled with its neutral taste and excellent compatibility with aromatic foods, makes it a very popular component of any, especially dietary, diet. In addition, there is another “asparagus” on the Russian grocery market, which has nothing to do with the specified plant, but is a soybean semi-finished product and is a very common dish in some Asian cuisines. At the same time, the calorie content of soybean asparagus is on average 337 kcal/100 g, which is 15 times higher than that of real asparagus sprouts.

Fresh

Among consumer species, asparagus is distinguished by the color of its shoots - green, white and purple. Each of them is useful in its own way and has a beneficial effect on the body.

Green

Green asparagus shoots are the most common and affordable, due to the relatively simple method of cultivation and collection. These sprouts are the upper part of plants growing above the ground. They have a rich taste and the highest calorie content among all types of asparagus - 24 kcal/100 g, which is due to the content of more sugars. Although this indicator is also minimal for food products.

Also, green shoots are most saturated with beneficial folic acid, which is extremely important for the normal functioning of the body, primarily the liver. This vitamin lifts your mood, energizes you and is especially necessary for pregnant women, as it reduces the risk of miscarriage.

White

White asparagus shoots are grown in the ground without access to sunlight. They are softer in structure and delicate in taste, therefore they are considered a delicacy, which in past centuries was available only to aristocrats. In addition, the very labor-intensive process of growing white asparagus helps to increase the final cost of the product.

The calorie content of white asparagus is the lowest compared to other types and is 20 kcal/100 g. Another difference between white shoots and the rest is the presence of skin, which must be removed before cooking. The main benefit of white asparagus for the body is determined by the presence of a special organic compound - allicin. This useful substance helps lower cholesterol levels, has a beneficial effect on the functioning of the heart, and also kills pathogenic bacteria Helicobacter pylori in the stomach, which corrode its mucosa and are considered the main cause of the development of gastritis, ulcers and malignant lesions of the organ.

Important! Allicin has low thermal stability, that is, it breaks down slowly at room temperature, and instantly when heated (cooking). Therefore, it is advisable to consume white asparagus shoots raw without long-term storage.

The main sources of allicin are onions and garlic. It is this substance, along with some sulfur compounds, also present in asparagus, that causes the smell of urine and sweat to change within literally 15–20 minutes after eating even one shoot, which lasts for about a day. If this is significant, then this point should be taken into account.

Violet

Purple asparagus is a rare type of crop that is also grown in the dark, but with short-term access to ultraviolet light. This technology promotes the formation of special beneficial pigments - anthocyanins, which give the sprouts a purple color. True, during heat treatment it changes to green and takes on the same appearance as the classic version of this product. In addition, these sprouts differ from other color varieties in their slight bitterness in taste, which gives the finished dishes some piquancy.

The calorie content of purple asparagus is the average of all types - 22 kcal/100 g. The beneficial anthocyanins it contains have a beneficial effect on health - they prevent diseases of the urinary system, increase memory and concentration, reduce stress levels and eliminate irritability. Studies have shown that people who regularly consume the purple vegetable have a reduced risk of cancer.

In general, if we talk about taste characteristics, the most common green shoots are no different from the delicious white and rare purple ones. Also, regardless of color, all types of asparagus are powerful antioxidants, have pronounced anti-cancer properties and a number of other beneficial effects:

reduce blood pressure;
strengthen contractions and normalize heart rhythm;
produce a blood purifying and diuretic effect;
make up for the lack of protein in a vegetarian diet;
accelerate the process of losing weight due to low calorie content;
make the diet more complete and balanced;
saturate the body with valuable substances;
relieve nervous tension and increase stress resistance.

During the Renaissance, the plant was considered a powerful aphrodisiac, and therefore was prohibited for use by church ministers in order to avoid igniting the “fire of passion.”

The nutritional value of asparagus stems is considered almost optimal. With minimal calorie content, asparagus contains a wide range of various beneficial substances. Although it should be borne in mind that these indicators vary depending on storage conditions and the method of preparation or use of the product.

When included in the diet, young crispy shoots help get rid of excess weight much faster and more comfortable for the body, providing it with the necessary beneficial elements, accelerating the burning of fat deposits, activating metabolism, and providing a tonic effect. Thanks to its diuretic effect, this product helps eliminate excess fluid, waste and toxins.

Contrary to popular belief, the thickness of the shoots does not affect the quality, composition or calorie content of asparagus. All these characteristics directly depend only on their age and freshness. When purchasing such a product, you need to choose elastic stems of even color with small dense tops. The cut areas should not be dried out, the surface should not be wilted, and the tops should not even begin to bloom.

It should be remembered that freshly cut asparagus stems cannot be stored for long periods of time, as they quickly lose their taste and beneficial qualities. They need to be treated like fresh flowers - put in water and periodically change it, updating the cut. This “bouquet” is covered with film and stored in the refrigerator.

You can also purchase frozen shoots, which are available in almost any supermarket, or freeze them yourself. The calorie content of asparagus after freezing remains the same as fresh, and the loss of vitamins and other valuable elements does not exceed 15–20%, which, given the very rich composition of the plant, will not be too noticeable.

Pickled

In addition to fresh and frozen, pickled asparagus, which is sold in small glass jars, is no less popular and accessible. This product is widely used as an independent dish or as a healthy addition to a variety of salads and snacks. In addition, the calorie content of asparagus after marinating in industrial conditions is slightly reduced and amounts to only 15 kcal/100 g, which makes it an ideal component of any dietary program. In this case, it is recommended to add pickled asparagus shoots to almost all first and second low-calorie dishes, which will make them tastier, add a touch of piquancy and not only not increase, but even reduce the overall calorie content.

The benefits of pickled asparagus sprouts are explained by their own beneficial properties, which are lost by only 15–20% during heat treatment, as well as by the addition of some other components, in particular spices and vinegar. The various beneficial effects of spicy additives on the human body are well known. And vinegar, as a result of bacterial fermentation, saturates the marinade and the asparagus sprouts in it with beneficial bacteria and enzymes, which improve the intestinal microflora and activate the digestive processes. In addition, indications for the use of pickled shoots of this plant are heart disease and vascular problems, and due to its low calorie content, it is recommended for obesity to accelerate fat breakdown.

At the same time, pickled asparagus has a very irritating effect on the gastric mucosa, therefore it is contraindicated for consumption in the presence of acute gastrointestinal diseases. In addition, it should be borne in mind that the product can be harmful if you are intolerant to the substances present in it, including not only the asparagus itself, but also spices or vinegar.

Soy

The correct name is yuka (Japanese) and fuju (Chinese). In Russia, another name has taken root - asparagus in Korean, although there is nothing in common between this product and a plant with the same name, except for a very distant external similarity (in dried form, yuca-fuju usually has the shape of sticks resembling asparagus shoots). Soy semi-finished product differs significantly from real asparagus in calorie content, composition and taste; it has completely different beneficial properties and contraindications. The energy value of such a product varies from 234 to 440 kcal/100 g depending on the condition and method of preparation - Korean asparagus can be dry (dried) or ready-made (boiled, pickled, fried, etc.).

The benefits and harms of soy asparagus depend on what it is made from and how it is subsequently prepared. The starting raw material for the production of such a product is soybeans: after soaking in water, they are crushed, boiled, and then filtered. The resulting milk is boiled and the film that forms on the surface is collected, which is then hung and dried, as a result of which it acquires a flat fibrous structure. Thus, a dry protein concentrate is obtained that contains a number of useful amino acids and is ideal for use in dietary and vegetarian nutrition to compensate for the lack of proteins in food. In addition, this product has a pleasant taste, delicate aroma and a lot of healing properties. Moreover, its high calorie content is half provided by the breakdown of proteins, and the rest is healthy fats and complex carbohydrates.

The dry semi-finished product is not eaten. It is first kept in water for a day or poured with boiling water for a couple of hours, and then used for cooking. It should be borne in mind that the calorie content of dried asparagus is maximum and amounts to 440 kcal/100 g. After soaking, you get moist, heavier and ready-to-use asparagus with a calorie content reduced to the minimum for such a product of 234 cal per 100 grams. At the same time, the volume of dry workpiece increases approximately 3 times.

Subsequent changes in the taste, nutritional value, beneficial properties and calorie content of asparagus depend on the chosen cooking method. The foam of soy milk itself is not distinguished by its exquisite taste. In Japan it is customary to eat it raw, in China it is dried, and in order for the unattractive semi-finished product to become a full-fledged dish, all kinds of seasonings and spices are added.

The benefits of soy products for the human body are determined by the important properties of the plant itself (raw materials), including:

the ability to reduce the level of “bad” cholesterol in the blood - for this you need to consume about 25 g of vegetable protein per day;
optimal calorie content, which, at a sufficiently high level, contains absolutely no empty calories;
the presence in the composition of an increased concentration of lecithin - a substance involved in lipid metabolism, promoting the burning of fat in the liver and actively normalizing weight;
elimination or reduction of the severity of the consequences of menopausal syndrome, in particular osteoporosis and hot flashes, which is facilitated by the presence of estrogen-like isoflavones and calcium in beans;
high content of high-quality plant protein, which in its structure is not much inferior to animal protein, and is also indispensable in the diet of people suffering from lactose intolerance or food allergies to protein products of animal origin.

Including soy products in the diet is useful for the prevention of cardiovascular diseases and cancer. And its high calorie content and varied vitamin and mineral composition make dishes made from it ideal for restoring or maintaining strength during periods of heavy physical and mental stress.

Important! According to medical data, consuming soy asparagus in large quantities can lead to worsening of the pancreas. Therefore, experts recommend sticking to the golden mean, including this product in the diet no more than once a week and in moderation.

In addition, soy is contraindicated during pregnancy, in the presence of urolithiasis or diseases of the endocrine system. Some studies show that overuse of concentrates of these beans can cause cerebrovascular accidents and a decrease in brain volume, as well as accelerate the aging process. The reason for this is considered to be the phytoestrogens contained in soy, which can suppress the growth of brain cells. But this fact is quite controversial, since in other medical sources it is these phytoestrogens that are considered beneficial and are recommended for women to slow down aging after 30 years.

Another controversial statement concerns the benefits of the protein present in soybeans, the content of which is significantly higher than that of other legumes. This is explained by the fact that the fruits of this plant contain a special enzyme that reduces the activity of proteins and the enzymes necessary for their absorption. This fact does not mean that soy is harmful to health, but its nutritional value and useful calorie content are much lower than is commonly believed.

Dishes

Asparagus stems and semi-finished soybeans are actively used in cooking. Both products are components of many dishes - they are boiled, pickled, added to soups and prepared as a separate appetizer. But the caloric content of asparagus - real and made from soy - and the principles of preparing each of them are completely different.

From asparagus shoots

Asparagus sprouts are eaten fresh or processed in any way - they can be boiled in water or steamed, fried, grilled, or pickled. Asparagus is an excellent independent snack and an excellent side dish for meat or fish, since it significantly reduces calorie content and increases the beneficial properties of such dishes.

Boiled

The easiest way to prepare asparagus stems is boiling, which does not require special culinary skills or the addition of expensive ingredients. Place the shoots in a colander, lower them into salted boiling water, and cook for 4 minutes. Ready-made boiled asparagus has a mild, delicate taste and the same low calorie content as fresh sprouts - on average 22 kcal/100 g. To get a more interesting and not bland product, albeit with an increased calorie content, it is recommended to use the sprouts with creamy sauce.

Stewed

The preparation of stewed asparagus is also simple and accessible, and the dish itself has a variety of beneficial properties for humans. To do this, finely chop 100 g of onion and 100 g of carrots in random order. Place in a deep frying pan, place on low heat and simmer until half cooked. Add 300 g of asparagus shoots cut into pieces and 2 tbsp. l. tomato sauce. Simmer until done. The calorie content of asparagus in this recipe is 31.5 kcal/100 g.

To improve the taste, you can add vegetable oil or butter. But it should be borne in mind that these products (especially the second one) have high energy value, so the total calorie content of the dish can increase several times.

Grilled

Whole asparagus shoots are mixed with a little olive oil, salt and pepper. Place on grill grate and cook for 3-5 minutes. Then transfer the crispy sticks with a soft center to a plate and sprinkle with lemon zest and grated cheese to improve the taste. The calorie content of asparagus baked in this way is 30 kcal/100 g. The total calorie content of the dish depends on the type, fat content and amount of cheese used.

From soy asparagus

For use in cooking, dry semi-finished soybean products are best suited, from which you can prepare a variety of dishes. Before cooking, the plates are soaked in water in one of two ways: soaked for a day in cold water or steamed with boiling water for 1–2 hours. After this, they become ready for further use. Due to their neutral taste, they are considered an ideal base or simply a useful component for any dish.

Korean salad

A classic salad made from a concentrated soy product has a fairly high calorie content - 245 kcal/100 g, mainly due to the increase in the amount of sugars contained in carrots and other ingredients. To prepare the dish, 150 g of dry soybean concentrate is soaked in water, then the excess moisture is squeezed out and cut into pieces 4–5 cm long. Add 10 ml of vinegar, 40 ml of soy sauce, 20 g of sugar, 2 chopped garlic cloves, a little sesame and coriander.

Separately, fry 2 onions, cut into rings, in a small amount of vegetable oil and grate 2 carrots on a special grater to make long shavings, as when preparing carrots in Korean. Place grated carrots in a deep dish first, asparagus pieces on top, then fried onions. Mix everything carefully and leave to infuse for 30 minutes, after which it is consumed as an independent snack or a side dish for meat and fish.

soup

A lean, hearty, healthy and easy-to-prepare soup is made from soy concentrate with the addition of carrots, coriander and garlic. The use of these seasonings gives the dish the aroma of the well-known Korean carrots, and its taste is reminiscent of a traditional winter soup cooked in broth with noodles and carrots. The calorie content of such a dish is 223 kcal/100 g.

The soup is prepared from 60 g of dry product, which is soaked in water and then used as a base, instead of broth. The semi-finished product, saturated with moisture, is cut into small pieces. Separately, grate 1 carrot and chop 4-5 cloves of garlic in a convenient way, and then fry these vegetables in 1 tbsp. l. olive oil, stirring constantly.

Add chopped soy cubes and carrot-garlic dressing to boiling water, add a little coriander to taste. Bring to a boil, add a little salt, and cook over low heat for 4–5 minutes. The soup is served hot.

Pickled

Pickled fuju is a traditional Asian dish. With this cooking method, the calorie content of Korean asparagus is reduced to an average of 330 kcal/100 g.

A pre-soaked dry product weighing 250 g is squeezed out, boiled, cooled and cut into random order. Prepare the marinade separately by mixing 5 tbsp. l. olive or sunflower oil with 1 tbsp. l. balsamic vinegar, 2 tbsp. l. soy sauce, garlic, pepper, salt and sugar to taste. Fuzhu plates are poured with dressing in a deep container, covered with cling film on top and left in the refrigerator to marinate for several hours or overnight.

The nutritional value

The chemical composition, nutritional value and calorie content of asparagus sprouts and the semi-finished soy product of the same name are completely different and cannot be compared. But each of these products is highly valued in dietary nutrition for the many beneficial properties that are provided by the vitamins, minerals and macronutrients present in them.

Proteins fats carbohydrates

According to the information base of the US Department of Agriculture, 100 g of asparagus stalks with a calorie content of 20 kcal contain the following amount of BJU:

proteins - 2.2 g;
fat - 0.12 g;
carbohydrates - 3.88 g (including 2.1 g fiber and 1.88 g sugars).

Boiled asparagus sprouts differ slightly in calorie content - it increases to 22.2 kcal/100 g with a corresponding change in the ratio of BJU in this amount of product:

proteins - 2.38 g;
fats - 0.21 g, including polyunsaturated - 0.1 g;
carbohydrates - 4.2 g (including 2 g dietary fiber and 1.3 g saccharides).

After marinating, the calorie content of asparagus decreases (up to 15 kcal/100 g) and, accordingly, the amount of BZHU. 100 g of pickled asparagus shoots contains:

proteins - 1.8 g;
fat - 0.18 g (0.04 g saturated fatty acids):
carbohydrates - 1.47 g (dietary fiber - 1 g, saccharides - 0.3 g).

The calorie content of asparagus from soy is 15 times higher than that of asparagus and averages 387 kcal per 100 g, which contains the following amount of BJU:

proteins - 41.9 g;
fat - 19.2 g;
carbohydrates - 11.9 g.

The benefit of this product is due to the fact that the energy value increases mainly due to the increased protein content - in soybean concentrate there are almost 20 times more of them than in asparagus stalks, while the number of carbohydrates is 10 times less.

Macro- and microelements

Asparagus is a rich source of minerals. The sprouts contain an increased amount of many valuable elements, providing them with a number of beneficial properties:

iron is an indispensable participant in the processes of supplying oxygen to cells, maintains a normal level of hemoglobin in the blood, and prevents the development of anemia;
phosphorus - ensures the vital activity of every cell and takes part in all vital processes in the body, especially important for bone tissue and teeth;
Potassium is an important electrolyte that conducts electrical charges in the body, maintains acidity balance in the body, helps deliver nutrients to cells, cleanse waste and remove toxins;
sodium – maintains the water-salt balance in cells, normalizes neuromuscular activity and kidney function, ensures the preservation of minerals in the blood in a dissolved state;
magnesium - calms the central and peripheral nervous system, regulates balance in nervous and muscle tissue, ensures “internal calm” of the body;
calcium is the main element of bone tissue, which ensures its strength, as well as a participant in the processes of excitation and inhibition in the brain and maintaining their balance.

Semi-finished soybean products have almost the same set of macro- and microelements. This shows some similarities between both products.

However, asparagus has some advantages. Along with Jerusalem artichoke and chicory, it contains an increased amount of inulin, a unique carbohydrate that is a natural prebiotic and, unlike many other carbohydrates, is not broken down in the gastrointestinal tract. Moving through the intestines, it reaches the colon undigested, where it becomes food for beneficial bacteria - bifidobacteria and lactobacilli. These microorganisms promote better absorption of nutrients and prevent the development of allergies and colon cancer.

Also, both asparagus are rich in dietary fiber, which normalizes digestive processes and ensures optimal speed of food movement through the gastrointestinal tract. Foods containing a lot of fat slow down digestion, while carbohydrate foods, on the contrary, speed it up. To maintain balance, you need to consume up to 50 g of fiber daily, the source of which can be either asparagus or soy concentrate.

Vitamins

The basis of the vitamin composition of asparagus stems is vitamins C, groups B, E and A, as well as beta-carotene. Their beneficial effects are as follows:

C – ensures the normal functioning of the immune system, maintains connective and bone tissue in a healthy state, participates in protein metabolism and redox processes;
Group B - contribute to the proper functioning of cellular metabolism, ensure the health of the nervous system, and maintain the balance of the emotional and mental state;
PP - regulates the activity of the higher nervous system, improves digestion processes, protects the cardiovascular system, promotes vasodilation and prevents the formation of blood clots;
E is a strong antioxidant, neutralizes free radicals, actively protects cell membranes from damage;
beta-carotene is a precursor of vitamin A, is a powerful antioxidant and adaptogen, and has a pronounced immunostimulating effect;
A − accelerates the process of skin renewal, promotes rapid healing and restoration of damaged tissue, and has a beneficial effect on vision and eye health in general.

The chemical composition of the soybean product includes the same vitamins, but in a slightly different quantitative ratio, which does not significantly affect the beneficial properties.

Asparagus is valued for its highest folic acid content among vegetables and fruits, which makes it an indispensable component of a healthy diet, especially for women during pregnancy. This substance is called by some scientists the “good mood vitamin” because it promotes the production of “happiness” hormones. In addition, folic acid contributes to the supply of carbon necessary for hemoglobin synthesis, has a positive effect on cell development, restoration of all tissues, and the functioning of the immune and cardiovascular systems.

Despite the various beneficial properties and optimal caloric content of asparagus and soy concentrate of the same name, both products should be consumed in reasonable quantities. Their harm can occur due to excessive hobby or the presence of individual intolerance and other contraindications.

Asparagus (asparagus) belongs to the asparagus family. The plant has many beneficial qualities. Previously, asparagus was cultivated as a medicinal plant with blood purifying and diuretic properties. Then it found wide application in cooking. It is used for preparing salads, soups, appetizers, side dishes, and served as an independent dish. The calorie content of asparagus is very low, so it is suitable for those who want to lose weight.

Calorie content, composition

The calorie content of asparagus depends on the type of vegetable and the processing method. There are white, green and purple varieties. White asparagus is softer. Purple and green asparagus have coarse fibers and fiber and have a richer flavor.

The calorie content of fresh asparagus is 21 kcal/100 g. Nutritional value of 100 grams:

fats - 0.1 g,
proteins - 1.9 g,
carbohydrates - 3.2 g,
fiber - 1.5 g.

The plant contains vitamins A, C, group B (B1, B2, B9), E, PP, as well as iron, potassium, calcium, and magnesium salts.

Asparagus is boiled, baked, steamed, fried. It is added to salads and first courses. The calorie content of 100 g of boiled vegetable will be 19 kcal, steamed - 20 kcal.

The pickled product is quite popular. The calorie content of pickled asparagus will be only 15 kcal/100 g. A fried product has more calories than a boiled one: if the vegetable is fried in oil, its calorie content will be 75 kcal/100 g. There is a frozen vegetable on sale, its calorie content will be 24 kcal/100 g. In white varieties contain slightly more sugars, so the energy value will be slightly higher.

Cooked asparagus is served as a side dish, main dish, or added to salads, sauces, soups, and pasta. Omelet with asparagus has low calorie content. You can prepare a light snack - a salad of plant shoots, pieces of cheese, crackers.

ADVICE. Do not discard the water in which the asparagus was cooked. The decoction contains almost as many useful substances as the product itself.

Beneficial features

Asparagus is a good source of fiber and substances necessary for the body. The product has a positive effect on the liver, helps remove excess water and cleanse the blood. Dietary fiber helps remove waste, toxins, and pathogenic microflora from the intestines, and also creates a breeding ground for beneficial microorganisms. Low-calorie salads with asparagus fill you up for a long time.

Asparagine has a positive effect on the activity of blood vessels, heart, kidneys, and helps reduce blood pressure. The substance has antibacterial properties, so it is good to consume asparagus during a cold or illness caused by a bacterial infection. The vegetable is useful during pregnancy because it is rich in folic acid.

Regular consumption of asparagus helps get rid of phosphates and urea, which is especially important for patients with gout, nephritis (acute and chronic), as well as inflammatory processes in the urinary tract and renal pelvis. Asparagus will help get rid of stones formed in various organs and alleviate cystitis. Consumption of this vegetable has a positive effect on the condition of the epidermis, so the product should be included in the menu for those who suffer from skin diseases.

Asparagus helps improve metabolism and prevents the formation of blood clots. Due to the presence of saponins, it will be beneficial for respiratory pathologies. Since asparagus is low in calories, it can be included in the diet for weight loss. In folk medicine, infusions of roots and stems are used to treat increased heart rate, cardiovascular failure, and disruption of normal urine excretion.

Along with Jerusalem artichoke and chicory, asparagus is rich in inulin, a unique type of carbohydrate. It is not broken down in the gastrointestinal tract, therefore it is a source of food for beneficial bacteria (lactobacillus, bifidobacteria). Other beneficial properties of the substance:

normalizes the functions of the heart and liver;
normalizes the functioning of the central nervous system;
stimulates bone tissue renewal;
promotes calcium absorption;
regulates sugar levels.

Inulin contained in asparagus is beneficial for those who want to lose weight. Once in the stomach, the substance turns into a gel, enveloping the mucous membranes and providing them with protection. Inulin has a positive effect on the metabolism of fats and carbohydrates, which is very important when losing weight. It does not increase glucose levels, so it does not cause insulin spikes. In addition, inulin regulates appetite and gives a feeling of fullness.

Harm and contraindications

Asparagus is highly allergenic. In some cases, it causes a reaction that appears as a skin rash. Moreover, an allergy can develop even when touching the sprouts.

Asparagus can severely irritate the gastrointestinal mucosa, so it should not be eaten during an exacerbation of gastritis or peptic ulcer. Other contraindications: elevated blood sugar, rheumatism, exacerbation of cystitis, prostatitis, urolithiasis.

Calorie content of asparagus in Korean

Asparagus in Korean belongs to Asian cuisine, having nothing to do with vegetables. Korean asparagus is made from soy milk foam. The calorie content of the finished product is 234 kcal/100 g.

Korean-style dried asparagus is available for sale (in packs). Its calorie content is 440 kcal/100 grams. Nutritional value of soy product:

proteins - 40 g,
fats - 20 g,
carbohydrates - 20 g.

Korean asparagus is rich in vitamins A, PP, C and B, iron, calcium, potassium, magnesium. The product is added to soups, salads, and snacks. Regular asparagus can be marinated in Korean style by adding spices. The calorie content of such a dish will be 15 kcal/100 g.

Benefits of soy asparagus

Korean asparagus can be included in the diet, despite its fairly high energy value. It perfectly eliminates hunger even with a small portion size. The product contains plant estrogens, which reduce the risk of breast cancer in women. Isoflavones reduce the intensity of PMS manifestations.

Soy protein helps lower cholesterol, and fatty acids prevent the development of heart disease. Amino acids are involved in cell renewal processes. Korean asparagus is an additional source of calcium, which helps prevent the development of osteoporosis. Selenium contained in the product protects men from the development of prostate tumors.

ADVICE. Soy asparagus will be especially useful for those who have given up meat. In terms of nutritional value, soy protein is equal to animal protein, and its digestibility will be higher.

Contraindications

Uncontrolled consumption of asparagus in Korean will harm the body. Soy products cause problems with the formation of the reproductive system, so they should not be given to children. Korean asparagus is contraindicated in women at risk for developing estrogen-sensitive tumors.

Soy oxalates tend to accumulate in the kidneys, so the product should not be eaten by people with kidney problems. It is used with caution in the following cases:

gastrointestinal diseases (in acute stages);
cystitis;
prostatitis.

Please note that soy products can cause severe allergic reactions. To prevent the development of undesirable effects, it is enough to use it no more than once every 2 weeks.

The approaching spring and summer bring with them not only many sunny days and a great mood, but also an excellent opportunity to diversify your diet with fresh vegetables and fruits, which can make our diet not only tasty, but also healthy.

Today we will talk about a wonderful plant - asparagus, less known as asparagus. The low calorie content of asparagus, along with the huge amount of nutrients and vitamins it contains, makes this vegetable a real treasure for those who care about their health and figure.

Asparagus and its varieties

Asparagus won human recognition a long time ago - the ancient Greeks and Romans already praised the medicinal properties of this vegetable and valued it as a culinary delicacy, although they were of little interest in the question of the calorie content of asparagus, which is popular today.

Asparagus comes in several types:

green asparagus - always grows outdoors;
white asparagus - in the process of its growth is underground, which explains the lack of chlorophyll in it, which gives the green color to its light-loving sister;
purple asparagus is quite rare on sale, since its collection period is limited in time; the shoots of such a plant rise only a few centimeters above the ground.

As for the calorie content of different types of asparagus, it is approximately the same - the difference is only in taste characteristics (white asparagus has a more subtle taste, while green and purple, on the contrary, are stronger) and composition. It is believed that green asparagus is healthier because it contains many vitamins and valuable elements formed under the influence of sunlight.

Asparagus in dietary nutrition: benefits for the body and calorie content of asparagus

Many supporters of proper nutrition and fighters for slimness give preference to healthy vegetables. And this is not an accident - knowing how many calories are in asparagus and how many beneficial substances this plant contains, it is difficult not to pay attention to it. Using asparagus in the diet helps saturate the body with valuable elements and vitamins, without harming the figure. Having low energy value and, accordingly, calorie content, asparagus nourishes due to its beneficial composition.

Asparagus contains a large amount of vitamins A, C, K, E and various microelements necessary for the harmonious and productive activity of the body's cells - iron, potassium and zinc, selenium, copper, manganese, fiber and other substances;
Folic acid contained in green and purple asparagus is known as an excellent weapon against aging - it allows you to maintain skin elasticity longer, prevents the formation of wrinkles, and promotes the rapid restoration of skin and hair cells;
The carotene contained in asparagus will be a real treasure for lovers of an even tan - it will help the skin quickly acquire a dark complexion and avoid the appearance of freckles and age spots;
Vitamin PP, or nicotinic acid, will give the skin softness and velvety, and accelerate hair growth. Among other things, this element in the composition of healthy, low-calorie asparagus is involved in the formation of the female sex hormone - estrogen, which is one of the main fighters against aging of the skin of the face and body;
Alkaloid asparagine - relieves irritation and cleanses the skin of waste products that clog pores and contribute to the formation of acne. This element also promotes productive work of the heart, kidneys, lowering blood pressure, and agree, health issues are no less exciting than the calorie content of asparagus;
Calcium sulfate is a necessary element in the synthesis of collagen and keratin, which serve as a structural protein for the creation of skin and hair cells;
Asparagus helps remove waste and toxins, phosphates and urea from the body, which helps to quickly get rid of problems with the genitourinary system.

In general, asparagus is an excellent diuretic, an excellent blood purifying product, and has a beneficial effect on the liver. This vegetable is also used for cardiovascular disorders. The enormous potential of asparagus in the fight against excess weight is due not only to the diuretic properties of this plant, but also to the low calorie content of asparagus.

So we come to the question that worries all ideal weight guardians: how many calories are in asparagus? As already noted, asparagus is one of the lowest-calorie vegetables. Its low energy value (4.6 g of protein, 6 g of carbohydrates and 0.2 g of fat) determines the fact that the calorie content of asparagus is 21 Kcal per 100 g.

Thus, the idea that asparagus is an effective remedy in the fight against excess weight is not a misconception. By replacing various high-calorie side dishes (pasta, potatoes, etc.) with this vegetable, you can effectively get rid of extra pounds without harming your health.

Soy asparagus, calorie content and effect on the body

Modern stores offer us a wide range of all kinds of goods, so often we have no idea what is on the shelves. Many people probably had to ask themselves what soy asparagus is, whether consuming this product will benefit their health and figure, and whether the statement about the low calorie content of soy asparagus is actually true. Let's figure it out.

Contrary to the misconception of many ordinary people, soy asparagus, also called fuju or yuca, has nothing in common with the vegetable discussed above. This product is obtained from the foam created by boiling soy milk. In our country, an unusual delicacy is called soy asparagus due to its external resemblance to the vegetable of the same name.

It should be noted that fuju contains a huge amount of protein, which, certainly makes this dish nutritious, which also indicates the high calorie content of soy asparagus. Excessive consumption of this product may lead to negative consequences. Many experts believe that eating yuca in large quantities can lead to diseases of the pancreas, in women it can cause disruption of the thyroid gland, and in children - the reproductive system. The calorie content of soy asparagus is approximately 370 Kcl per 100 g of product, which significantly exceeds the number of calories in asparagus as a vegetable.

The most common version of soy asparagus as a dish is Korean-style asparagus. Fuju prepared in this way is not only quite spicy, but also involves the presence of vinegar and sugar, the benefits of which are rather doubtful. At the same time, the calorie content of Korean asparagus is about 440 Kcal per 100 g, which does not allow this product to be called dietary.

Thus, fuju in small quantities will not harm your body; you can eat it from time to time as the protein your body needs, but remember that everything is good in moderation. Yuca and Korean asparagus prepared on its basis are not as attractive in terms of calories as a real vegetable, so it is still better to give preference to a natural product.

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One of the popular dishes of Asian cuisine is soybean semi-finished product. It has a dough-like consistency. It is obtained from soy milk - more precisely, from milk foam obtained by boiling. She even has her own name: fupi. Then it is pulled out and dried. In China this dish is called fuju, in Japan - yuca, and in the CIS - asparagus in Korean.

Attention! Buy soy products exclusively from stores and supermarkets that are famous for the quality of their products. Study the packaging carefully. If something in the composition seems suspicious, it is better to refuse the purchase.

What do you eat fuju with?

Soy products are eaten with soups, main courses, and simply with bread, unless, of course, you are on a diet. The calorie content of the dish is low: 234 kcal per 100 g of weight. This product contains a lot of protein. Soy asparagus is included in protein diets, vegan or meatless diets.

How long does the product last?

During long-term storage, the benefits and taste of the semi-finished product deteriorate. Shelf life in the refrigerator:

fresh plant - 7 days (at 0 - -8 degrees);
frozen - 1.5 years (at -18 degrees);
Korean pickled asparagus - 3 months in a tightly closed container;
ready meals - 2 days.

The benefits and harm of asparagus in Korean

Benefit This product is that it compensates for the lack of protein in organism, saturates it with essential amino acids, does not contain cholesterol, improves the functioning of the gastrointestinal tract. Thanks to asparagus, your health will not worsen if you give up meat from other animal products.

A soy product will harm you only if you overeat: if you eat the product uncontrolled, you may develop a disease of the pancreas or thyroid gland. And in children, pathologies of the development of the reproductive system occur.

Fuzhi making process

Important! Soy protein is not a complete meat substitute. When creating a dietary or vegetarian menu, you should not rely solely on the beneficial properties of fuju and other similar products.

Cooking recipes

Before you start preparing a particular dish from soybean asparagus, first fill it with filtered water for 8 hours. Then the product will become softer. From 0.5 kg of dry product after soaking, 1.5 kg is obtained.

Attention! Fuzhu will soften faster if you pour boiling water over it.

To prepare Korean asparagus salads, you need several basic ingredients:

dry or soaked fuchja;
Korean carrots;
white onions;
soy sauce;
salt;
black or red pepper.

Simple salad recipe

Required:

200 g dry asparagus;
5 cloves of garlic;
2.5 tbsp. l. Sahara;
5 tsp. salt;
1 large onion;
85 ml soy sauce;
a pack of Korean carrot spices;
vegetable oil for frying.

How to cook Asparagus salad in Korean:

Squeeze the soaked asparagus and cut into thin strips.
Chop the onion into half rings or small cubes, and then fry until golden brown.
Make a dressing for fuji: mix chopped garlic with soy sauce, sugar, Korean carrot seasoning, salt, onion and the remaining oil after frying.
Pour the resulting mixture over the asparagus, mix thoroughly, place in a container, close tightly with a lid and place in the refrigerator for 8 hours.
Serve to the table.

Important! If you value your health, do not buy yuca made from genetically modified beans.

Recipe for a delicious salad with carrots

Products:

200 g fuju;
2 medium carrots;
3 cloves of garlic;
0.5 tbsp. olive oil;
3 tsp. fine salt;
1 bay leaf;
1 tbsp. l. Sahara;
5 tbsp. l. rice vinegar;
1/3 tsp each red and black pepper.

To start, do DIY refueling: Combine butter, sugar, salt, pepper and bring to a boil on the stove. Remove from heat, add vinegar and bay leaf.

Preparation:

Chop the asparagus softened in water into small pieces.
Combine with coarsely grated carrots and crushed garlic.
Pour hot dressing over carrots and asparagus and mix well.
When the snack has cooled, place it in the refrigerator for 4 hours.

Poll: How do you like Korean asparagus?

Indian salad recipe

Ingredients:

0.4 kg soaked soy asparagus;
0.2 kg beans;
2 large onions;
3 bell peppers;
juice of 1/2 lemon;
mayonnaise.

How to make the salad:

Fry the fuji pieces in a hot frying pan along with onion cubes until browned.
Add seasonings and salt.
Combine with chopped bell pepper. To stir thoroughly.
Season with mayonnaise.

Attention! Instead of store-bought mayonnaise, use homemade mayonnaise. Medium fat sour cream mixed with Dijon mustard is also suitable for salad dressing.

Caesar with fuju

Need to use:

0.2 kg each of fuju and cherry tomatoes;
several leaves of green salad;
4 tbsp. l. olive oil;
3 cloves of garlic;
1 tsp. mustard;
0.5 tbsp. l. soy sauce;
100 g white crackers.

Preparation:

Chop and squeeze the pre-soaked asparagus.
Add tomatoes chopped into 4 pieces and lettuce leaves torn by hand.
Make a dressing from half the oil, soy sauce, mustard.
Combine ingredients and mix.
Add white bread crumbs before serving.

Preparation The dish will take a maximum of 1/3 hour.

How to cook dried asparagus Korean style at home

You will need:

0.4 kg dried yuca;
2 medium cucumbers;
1 tomato;
4 green onions;
4 tbsp. l. soy sauce;
2 tbsp. l. vegetable oil.

Procedure for preparations salad Houses:

Break the dry fuja into small pieces.
Soak in warm salted water for 7 hours, then squeeze.
Chop the tomato into small pieces, remove excess juice. Chop the cucumbers into bars.
Mix vegetables with fuju.
Pour in a mixture of oil, soy sauce and seasonings.
Garnish with onion rings.
After 30 minutes, serve.

Korean asparagus at home

How to cook without additives:

Divide a large package of soybean semi-finished product into 3 parts.
Fill one part with cooled boiled water, add salt and soy sauce for taste. Stir occasionally for 4 hours so that swelling occurs evenly.
Drain the fuju in a colander. When the water has drained, chop into pieces.
Place in a bowl, pour sauce over it. If you don't have asparagus dressing, use funchose dressing.
Mix the salad thoroughly. Leave it in the refrigerator overnight.
Before serving, sprinkle with chopped herbs.

Video recipe