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Baked Tofu and Spinach - Recipe and Nutrition Facts
99

Baked Tofu and Spinach Recipe

Baked Tofu and Spinach has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Thiamin and Folate.

The food contains 7.7g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 6.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Baked Tofu and Spinach, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein39%
 Calories from Fat14%
 Calories from Carbs47%

Why this is good for you

  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A9.6 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C5.2 mg8.7%Mid 40%Average
Vitamin D0 IU
Thiamin0.87 mg58%Top 10%Very High
Riboflavin0 mg
Niacin2.6 mg13%Top 30%High
Vitamin B60 mg
Folate243.5 mcg60.9%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.87 mg8.7%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium110.4 mg11%Top 30%High
Iron1.7 mg9.7%Top 30%High
Magnesium67 mg16.7%Top 10%Very High
Phosphorus80 mg8%Mid 40%Average
Potassium354.8 mg10.1%Top 10%Very High
Sodium209.7 mg8.7%Mid 40%Average
Zinc0.87 mg5.8%Mid 40%Average
Copper0 mg
Manganese0.87 mg43.5%Top 10%Very High
Selenium5.2 mcg7.5%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.7 g2.2%Bottom 30%Low
Dietary Fiber3.9 g15.7%Top 10%Very High
Starch0 g
Sugars1 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.5 g11%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.9 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.9 mg
Glutamic Acid0.9 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.87 g1.3%Bottom 30%Low
Saturated Fat0.09 g0.43%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water85.2 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 53 Calories from Fat 9

% Daily Value *

Total Fat 1 g 1.5%

Saturated Fat 0.1 g 0.5%

Trans Fat

Cholesterol 0 mg

Sodium 241.1 mg 10%

Total Carbohydrates 7.7 g 2.6%

Dietary Fiber 4.5 g18%

Sugars 1.1 g

Protein 6.3 g 12.6%

Vitamin A 0.2% Vitamin C 10%

Calcium 12.7% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/baked-tofu-and-spinach-176640 Embed Table:

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