1 serving of asparagus baked fries contains 229 Calories. The macronutrient breakdown is 42% carbs, 31% fat, and 27% protein. This is a good source of protein (27% of your Daily Value), potassium (7% of your Daily Value), and calcium (18% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 12 minutes
Ingredients
Directions
- Heat the oven to 425°F and line a rimmed baking sheet with parchment paper.
- In a shallow bowl, combine the panko, Parmesan, salt, and pepper; mix well.
- Place the flour in one shallow bowl and the beaten eggs in another. Working in batches, dredge the asparagus in flour, shake off excess, dip in egg, then coat thoroughly in the panko mixture.
- Arrange coated spears on the prepared sheet in a single layer. Bake until crisp and golden, 10–12 minutes. Serve right away.
Nutrition Facts
For 1 serving of asparagus baked fries (199g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 229 | |
| Fats | 8g | 10% |
| Saturated fats | 3g | 17% |
| Trans fats | 0g | |
| Cholesterol | 193mg | 64% |
| Sodium | 584mg | 25% |
| Carbs | 24g | 9% |
| Net carbs | 20g | |
| Fiber | 4g | 13% |
| Sugar | 2g | |
| Protein | 15g | |
| Calcium | 182mg | 18% |
| Iron | 4mg | 45% |
| Potassium | 318mg | 7% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 10μg | |
| Beta carotene | 516μg | |
| Caffeine | 0mg | |
| Choline | 167mg | 30% |
| Copper | 0.3mg | 31% |
| Fluoride | 1μg | |
| Folate (B9) | 85μg | 21% |
| Lycopene | 0μg | |
| Magnesium | 29mg | 7% |
| Manganese | 0.3mg | 12% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 1mg | 24% |
| Phosphorus | 240mg | 34% |
| Retinol | 102μg | |
| Riboflavin (B2) | 0.4mg | 32% |
| Selenium | 23μg | 42% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 1213IU | |
| Vitamin A | 146μg | 16% |
| Vitamin B12 | 1μg | 24% |
| Vitamin B6 | 0.2mg | 15% |
| Vitamin C | 6mg | 7% |
| Vitamin D IU | 43IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 48μg | 40% |
| Zinc | 2mg | 15% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.3g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |