Fried Tofu and Spinach Salad Recipe
Fried Tofu and Spinach Salad has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin C and Folate.
The food contains 20.7g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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 12.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also high 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.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Fried Tofu and Spinach Salad has been given a composite ranking of 92, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 13% | |
| Calories from Fat | 64% | |
| Calories from Carbs | 23% |
Why this is good for you
- High in Protein
- Very high in Vitamin C
- No Cholesterol
- High in Calcium
- High in Iron
- Very high in Folate
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1.4 IU | 0% | Mid 40% | Average |
| Retinol | 0 mcg | |||
| Vitamin C | 8 mg | 13.3% | Top 30% | High |
| Vitamin D | 0.35 IU | 0.09% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 0.69 mg | 3.5% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 43.4 mcg | 10.9% | Top 30% | High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.35 mg | 3.5% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 89.9 mg | 9% | Top 30% | High |
| Iron | 1.4 mg | 7.7% | Top 30% | High |
| Magnesium | 36.1 mg | 9% | Top 30% | High |
| Phosphorus | 75.7 mg | 7.6% | Mid 40% | Average |
| Potassium | 230.2 mg | 6.6% | Top 30% | High |
| Sodium | 331.8 mg | 13.8% | Top 30% | High |
| Zinc | 0.69 mg | 4.6% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.35 mg | 17.4% | Top 30% | High |
| Selenium | 4.5 mcg | 6.4% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 7.2 g | 2.4% | Mid 40% | Average |
| Dietary Fiber | 1.4 g | 5.4% | Mid 40% | Average |
| Sugars | 2.3 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0.3 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 4.2 g | 8.5% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.3 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.3 mg | |||
| Glutamic Acid | 0.7 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0.3 mg | |||
| Serine | 0.3 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9 g | 13.8% | Mid 40% | Average |
| Saturated Fat | 1.3 g | 6.3% | Mid 40% | Average |
| Monounsaturated Fat | 2.4 g | |||
| Polyunsaturated Fat | 4.5 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.7 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 345 Calories from Fat 232
% Daily Value *
Total Fat 25.8 g 39.7%
Saturated Fat 3.6 g 18%
Trans Fat
Cholesterol 0 mg
Sodium 955.5 mg 39.8%
Total Carbohydrates 20.7 g 6.9%
Dietary Fiber 3.9 g15.6%
Sugars 6.6 g
Protein 12.2 g 24.4%
Vitamin A 0.1% Vitamin C 38.3%
Calcium 25.9% Iron 22.2%
*Based on a 2000 Calorie diet
Related Searches
Tofu Spinach Salad
Per Serving | Calories 137
Protein 9.7 g | Carbs 6.2 g | Fat 9.7 g
Tofu and Spinach Salad Spicy Miso..
Per Serving | Calories 309
Protein 3 g | Carbs 9 g | Fat 30 g
Macaroni and Cheese Salad
Per Serving | Calories 243
Protein 7.5 g | Carbs 20.4 g | Fat 14.7 g
Colorful Pasta Salad 2
Per Serving | Calories 250
Protein 10.1 g | Carbs 36 g | Fat 6.8 g
Chicken and Salad Pitas
Per Serving | Calories 123
Protein 8.3 g | Carbs 16.8 g | Fat 2.4 g
Thai Fish Salad
Per Serving | Calories 104
Protein 7.2 g | Carbs 7.7 g | Fat 5.5 g
