Michael Davis
Steak, asparagus, and mushrooms are all low-carb foods. Steak is also a good source of protein, vitamin B12, iron, and zinc, while mushrooms are high in fiber, vitamins, and minerals. Asparagus is also a good source of protein. This makes these three foods a great choice for people on a keto diet, which is designed to be low in carbohydrates and high in fat.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5g-19g |
| Calories | 44kcal-985kcal |
| Protein | 3g-47g |
| Fat | 2g-85g |
| Saturated Fat | 1g-42g |
| Cholesterol | 3mg-250mg |
| Sodium | 12mg-443mg |
| Potassium | 301mg-1273mg |
| Fiber | 2g-4g |
| Sugar | 2g-11g |
| Vitamin A | 460IU-2220IU |
| Vitamin C | 5mg-53mg |
| Calcium | 18mg-81mg |
| Iron | 2mg-9mg |
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What You'll Learn
Steak is a good source of vitamins and minerals
Steak, asparagus, and mushrooms make a tasty combination, with the steak providing a good source of vitamins and minerals. A steak and asparagus dinner contains 850 calories, with 7% of those calories coming from carbohydrates.
Steak also contains a significant amount of iron. A 3-oz portion of steak contains 6 mg of iron, which is around 30% of the recommended daily intake for the average adult. Iron is essential for the production of hemoglobin, which carries oxygen to cells. A lack of iron can lead to anemia and impair mental and immune functions.
In addition to vitamins B12 and B3, steak also provides a good source of phosphorus. A typical serving may contain up to 174 mg of phosphorus, which is close to 25% of the recommended daily intake. Phosphorus is necessary for a wide range of bodily functions, including repairing tissues and cells, maintaining a regular heartbeat, filtering digestive waste, and managing energy storage and usage.
Steak also contains other essential vitamins and minerals in smaller quantities, including vitamin K1, calcium, sodium, magnesium, potassium, copper, zinc, and selenium. While these nutrients may be present in lower amounts, they still contribute to the overall nutritional value of steak.
When enjoyed in moderation, steak can be an excellent and tasty addition to a balanced diet, providing a good source of vitamins and minerals to support overall health and well-being.
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Steak has zero carbs
Steak is a food often associated with protein and iron content, but it contains zero carbohydrates. A steak and asparagus stir-fry is a popular meal, and some recipes include mushrooms. This meal is often served with rice or noodles, which are carbohydrate-rich foods. However, the steak itself contains no carbs.
A 3-ounce cooked beef fillet contains essential vitamins and minerals such as B vitamins, iron, and zinc. Steak is also a good source of protein, which is important for muscle retention and functioning, particularly in older adults.
When it comes to the steak and asparagus stir-fry, the carbohydrates in the meal come from the accompanying ingredients. For example, rice or noodles will add carbs to the dish. The asparagus itself contains some carbohydrates, but the amount is minimal.
Steak is a versatile ingredient that can be cooked in various ways, and it is a good source of nutrients. When paired with asparagus and mushrooms, it makes for a tasty and healthy meal option. While the steak itself contains zero carbs, the overall carb count of the dish will depend on the other ingredients included.
In summary, steak has zero carbs, but it is a good source of protein and other essential nutrients. When creating a meal with steak, asparagus, and mushrooms, the carb count will depend on the additional ingredients used, such as rice or noodles.
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Asparagus is low-carb
Steak and asparagus with mushrooms is a tasty and quick meal to make. It is also a nutritious option, providing vitamins A, C, and K, as well as iron and zinc. Importantly for those watching their carbohydrate intake, it is a low-carb option.
Asparagus is a spring vegetable with a unique flavour and crunchy texture. It is a great option for those on a low-carb diet, with only 2g of net carbs per serving (about 6 spears). Asparagus is also a good source of vitamins A, C, E, K, B6, and folate. It provides antioxidants, which are associated with a reduced risk of heart disease, anti-inflammatory properties, and lower blood pressure.
Asparagus is a versatile vegetable that can be cooked in a variety of ways. It can be roasted with olive oil, garlic, salt, and pepper, or lemon juice. It can be stir-fried, grilled, or blended into a soup. For those on a keto diet, asparagus is a perfect side dish, and it pairs well with steak, chicken, or as a salad topping.
When preparing asparagus, it is recommended to trim the ends and snap off the woody pieces, which can be saved for stock. Thicker asparagus is a good choice for grilling or roasting, as it stands up to heat better and is less likely to overcook.
Asparagus is a nutritious and tasty vegetable that complements steak and mushrooms well. With its low carbohydrate content, it is an excellent choice for those watching their carb intake, providing variety and flavour to a low-carb diet.
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Mushrooms are keto-friendly
Steak, asparagus, and mushrooms is a popular meal option, especially for those on a keto diet. A steak and asparagus dinner typically contains 7% carbs, 25% fat, and 68% protein.
Mushrooms are also a good source of copper and potassium, which are essential for maintaining proper bodily functions. They contain B vitamins and minerals, including selenium, which is important for overall health and wellness. The nutritional profile of mushrooms and their reputation as a functional superfood make them an excellent addition to a ketogenic diet.
Some mushroom species, such as lion's mane, contain more carbohydrates, but the fiber content offsets this, resulting in very low net carbs. For example, lion's mane mushrooms contain 7.6 g of carbohydrates per 100 g, but 4.4 g of that is fiber, so the net carbs are only 3.2 g per serving.
Mushroom powders and supplements are also available as a convenient and shelf-stable way to include mushrooms in a keto diet. These products can provide a nutritional boost to recipes and beverages and can be used as a low-carb thickener in place of non-keto-friendly flours and starches.
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Carb content varies by mushroom type
Steak, asparagus, and mushrooms are a delicious combination. While steak and asparagus are often cooked together, mushrooms are a versatile addition to the dish. They can be cooked alongside the steak and asparagus or separately and added later.
The carb content of this meal varies depending on the type of mushrooms used. Mushrooms are generally low in carbohydrates, making them a keto-friendly food. However, different varieties of mushrooms have slightly different carb contents.
For example, a 1-cup (70-96 gram) serving of raw white button mushrooms contains approximately 2.3-3 grams of carbohydrates. Similarly, raw shiitake mushrooms are also keto-friendly, with a 1-cup serving contributing around 6-7 grams of carbs. If you prefer portobello mushrooms, a 1-cup (86 gram) serving will provide about 3 grams of carbs. Oyster mushrooms are another variety that falls into the low-carb category, with 1 cup containing around 6 grams of carbs.
The carb content of mushrooms can vary slightly depending on their preparation and cooking methods. For instance, canned mushroom products, such as cream of mushroom soup, tend to have a higher carb content due to added ingredients. Therefore, it's always a good idea to check the nutrition labels when purchasing canned or processed mushroom products to make an informed choice regarding their carb content.
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Frequently asked questions
Steak, asparagus, and mushrooms are a low-carb meal option. A serving of steak and asparagus has 7% carbs, while a side of asparagus and mushrooms has 5g of carbohydrates.
Any tender cut of beef works for a stir fry. Sirloin is a good choice because it's economical. Flank steak is less tender but can be made very flavourful if sliced thinly and cooked quickly.
A delicious sesame ginger sauce can be used to complete the dish.
Mushrooms and red peppers are tasty additions to the dish.
Peanut oil is a good choice as it has a high smoke point, which is needed for cooking over high heat.
