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Garlicky Asian style Scrambled Tofu - Recipe and Nutrition Facts
92

Garlicky Asian style Scrambled Tofu Recipe

Garlicky Asian style Scrambled Tofu has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Thiamin, Riboflavin and Folate.

The food contains 34.1g of carbs. The carbohydrate profile of the the food reveals it is average 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 19 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

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 4.21 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Asian cuisine.

Based on the composite nutritive standing Garlicky Asian style Scrambled Tofu has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat25%
 Calories from Carbs48%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin
  • High in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1895 IU37.9%
Vitamin C73.8 mg123%
Vitamin D26.4 IU6.6%
Vitamin E1.5 mg4.9%
Thiamin0.33 mg21.9%
Riboflavin0.39 mg23.1%
Niacin3.4 mg17.1%
Vitamin B60.5 mg25.2%
Folate128.8 mcg32.2%
Vitamin B120.01 mcg0.2%
Pantothenic Acid0.98 mg9.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium194 mg19.4%
Iron4.2 mg23.4%
Magnesium128.8 mg32.2%
Phosphorus330 mg33%
Potassium796.1 mg22.7%
Sodium279.5 mg11.6%
Zinc2.3 mg15.5%
Copper0.54 mg27.1%
Manganese1.8 mg92.3%
Selenium18.8 mcg26.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate34.1 g11.4%
Dietary Fiber7.9 g31.6%
Sugars6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19 g38%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.8 g12%
Saturated Fat1.2 g6%
Monounsaturated Fat1.6 g
Polyunsaturated Fat4.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 256 Calories from Fat 0

% Daily Value *

Total Fat 7.8 g 12%

Saturated Fat 1.2 g 6%

Trans Fat

Cholesterol 0 mg

Sodium 279.5 mg 11.6%

Total Carbohydrates 34.1 g 11.4%

Dietary Fiber 7.9 g31.6%

Sugars 6 g

Protein 19 g 38%

Vitamin A 37.9% Vitamin C 123%

Calcium 19.4% Iron 23.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=77542 Embed Table:

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