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Tofu Eggless Salad - Recipe and Nutrition Facts
94

Tofu Eggless Salad Recipe

Tofu Eggless Salad has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Thiamin, Riboflavin, Niacin and Folate.

The food contains 9.3g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 15.7 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 average 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 a good source of Vitamin B6 and Vitamin B12.

It has an average density of Sodium, thus making it suitable for a 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 a high 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 Tofu Eggless Salad has been given a composite ranking of 94, and on a regular basis.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat54%
 Calories from Carbs17%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3570 IU71.4%
Vitamin C6.8 mg11.3%
Vitamin D0 IU
Vitamin E0.28 mg0.93%
Thiamin3.7 mg245.4%
Riboflavin3.7 mg216%
Niacin21.7 mg108.6%
Vitamin B63.7 mg185.2%
Folate130.8 mcg32.7%
Vitamin B123 mcg49.9%
Pantothenic Acid0.56 mg5.6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium143 mg14.3%
Iron2.8 mg15.6%
Magnesium97.2 mg24.3%
Phosphorus267 mg26.7%
Potassium404.6 mg11.6%
Sodium478.6 mg19.9%
Zinc2.6 mg17.4%
Copper0.29 mg14.5%
Manganese1.2 mg61.5%
Selenium23 mcg32.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.3 g3.1%
Dietary Fiber3.3 g13.2%
Sugars1.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.7 g31.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat12.9 g19.8%
Saturated Fat1.1 g5.5%
Monounsaturated Fat4.7 g
Polyunsaturated Fat5.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 185 Calories from Fat 0

% Daily Value *

Total Fat 12.9 g 19.8%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 0 mg

Sodium 478.6 mg 19.9%

Total Carbohydrates 9.3 g 3.1%

Dietary Fiber 3.3 g13.2%

Sugars 1.8 g

Protein 15.7 g 31.4%

Vitamin A 71.4% Vitamin C 11.3%

Calcium 14.3% Iron 15.6%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1655834 Embed Table:

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