Is asparagus keto?
Yes, asparagus is keto-friendly and it is a great vegetable to add to your routine while you are on a ketogenic diet. It contains very few carbs, has good amounts of fiber, and is fat-free.
Dietitians have long touted asparagus for its nutritional value but it was not until recently that the keto diet came to light. Hence, we are just now discovering how this wonderful vegetable fits into a low-carb lifestyle like the ketogenic diet.
Asparagus Nutritional Info
A single serving of asparagus has just 5 calories and about 1.9 grams of carbohydrates, 0.1 grams fat, and 1.4 grams of fiber. One cup also supplies 92 milligrams of potassium, 3 milligrams of iron, and 507 micrograms of folate (which is the form of folic acid that helps in red blood cell formation). Asparagus is a good source of vitamins A and C as well as vitamin K which helps with blood clotting.
Asparagus is not considered a good source of protein because it only contains about 1 to 2 grams per serving. However, when eaten in moderation as part of a well-balanced keto diet plan, consuming asparagus will not have any negative effect on ketosis.
In fact, asparagus is a low-glycemic vegetable which means it does not raise blood glucose levels significantly. It also has anti-inflammatory and antioxidant properties which aid in heart health and the prevention of certain cancers among others (cervical, breast cancer). So do not be afraid to make asparagus part of your keto diet.
There are several ways to prepare asparagus so you never get bored. Some people like it steamed with a little lemon but you can also try asparagus stir-fried, roasted, grilled, or in soup. Below are some keto recipes that contain this vegetable:
A Great Keto Asparagus Recipe
One good keto-friendly asparagus recipe is grilled asparagus with a balsamic glaze. It’s easy to prepare and cooks in just 10 minutes. All you need is a package of fresh asparagus, olive oil, balsamic vinegar, salt & pepper, and other spices if desired (I like to add garlic powder and red pepper flakes).
1) Trim the bottom half-inch off of each stalk of asparagus.
2) Turn on grill to medium-high heat or high if possible.
3) In a bowl mix together oil, vinegar, salt, pepper, garlic powder and red pepper flakes.
4) Dip the tips of each stalk in the mixture until they are sufficiently coated.
5) Place them upright on the grill and cook for about 10 minutes, turning every couple of minutes for even cooking or until they are soft enough to bend slightly but still maintain a bit of crispness.
6) Serve with lemon slices, more balsamic vinegar and spices if desired. Avoid adding extra carbs from dressings or marinades.
Asparagus is a low-carb vegetable but it is not as popular as other low-carb vegetables like green leafy veggies, broccoli, cabbage, cauliflower, and Brussels sprouts so there’s no need to worry about possibly running out of ideas on what to do with it in terms of cooking or recipes. There are hundreds of recipes and ideas online.
Be sure to add asparagus to your keto meal plan if you want to reap the many benefits that it has to offer.
Find out whether other foods are keto-friendly on our Is It Keto page