Is it truly significant how many calories an asparagus bean contains? Its advantages.
Mateusz Pawlak
2026-03-18
3 min. read
104
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Asparagus beans come in two varieties - green and yellow. They can be an excellent addition to a vegetarian or vegan diet as a protein source. Due to their high fiber content and low calorie count, they are recommended for those looking to lose weight.
The nutritional value of asparagus beans
Asparagus beans are a valuable product containing only 31 kcal in 100 g. Water makes up 91% of its weight and has a high glycemic index of 15, making it safe for people with diabetes or insulin resistance to consume. Asparagus beans are a valuable source of dietary fiber (2.6 g/100 g of product) and protein. They also contain calcium, magnesium, potassium, and iron. They are rich in vitamin A and vitamin C, as well as folates. It is important to note that dark green vegetables have more health benefits, so it is recommended to choose green asparagus beans more often than yellow ones. The nutritional value in 100 g of the product: – calories: 31 kcal, – protein: 2.4 g, – fat: 0.2 g, – carbohydrates: 7.6 g, – fiber: 2.6 g. Macro- and micronutrients: – sodium: 6 mg, – potassium: 264 mg, – calcium: 65 mg, – phosphorus: 44 mg, – magnesium: 22 mg, – iron: 1.1 mg, – zinc: 0.61 mg, – copper: 0.10 mg, – manganese: 0.22 mg, – iodine: 2.8 µg. Vitamins: – vitamin A: 63 µg, – vitamin E: 0.28 mg, – thiamine: 0.08 mg, – riboflavin: 0.11 mg, – niacin: 0.5 mg, – vitamin B6: 0.16 mg, – folates: 70 µg, – vitamin C: 23.8 mg.
Substance abundant in fiber
Asparagus beans contain a substantial amount of a substance abundant in fiber that supports the proper functioning of the digestive system, aids in maintaining appropriate body weight, and may decrease the likelihood of colon cancer. It can offer benefits in treating constipation and emptying issues. This substance also exerts an indirect influence on maintaining normal cholesterol and blood glucose levels.
Production from materials of any category, excluding: Folates
Leaflets, located inside the casing, play a pivotal role in fetal development. Leaflets partake in the conversion of certain amino acids and the metabolism of nucleic acids. They also influence the synthesis of DNA and phospholipids. Furthermore, they impact hematopoietic processes. However, to minimize the loss of leaflets, it is advisable to store the products containing them in a dark and cool place and cook them al dente under cover.
Beneficial effects on health
A study conducted by Goshtasebi A. and colleagues in 2018 found that consuming legumes, such as asparagus beans, may help prevent gestational diabetes. It was determined that women who consumed more than 3.3 servings of vegetables per week had a lower risk of this condition. Therefore, expectant mothers are advised to adjust their diets to include asparagus beans and other legumes.
Applications of Asparagus
Asparagus is typically consumed after cooking in water or steaming, with the addition of toasted bread. However, this method of preparation is not the healthiest, so it is worth considering replacing butter and bread with healthier fats such as olive oil, rapeseed oil or avocado, and serving beans as a salad. Additionally, asparagus can also be purchased frozen in winter and used for the preparation of soup or Asian dishes. A portion of cooked asparagus (150 g) is approximately 50 kcal.
Tags
Nutritional Value Of Vegetables
Health Benefits Of Legumes
Dietary Fiber Sources
Low-calorie Foods
Pregnancy Nutrition
Fiber-Rich
Heart Health
Insulin Sensitivity
Weight Management
Gut Health
Digestive Health
Blood Sugar Control
Micronutrients
Pregnancy Diet
Prenatal Nutrition
Folic Acid
Hormonal Health
Antioxidants
Insulin Resistance
Zinc
Plant-based
Whole Foods
Healthy Fats