Lemon Baked Tofu has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium and Iron.
The food contains 9.9g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 24.8 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 high fat content of this product makes it unsuitable 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 gives a good yield of Iron at 5.44 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. It has a high density of Sodium, thus making it unsuitable for a 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.
Based on the composite nutritive standing Lemon Baked Tofu has been given a composite ranking of 77, and in moderation.
Calories from Protein | 30% | |
Calories from Fat | 58% | |
Calories from Carbs | 12% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 115 IU | 2.3% | ||
Vitamin C | 5.7 mg | 9.5% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.04 mg | 0.13% | ||
Thiamin | 0.13 mg | 8.6% | ||
Riboflavin | 0.13 mg | 7.4% | ||
Niacin | 1.5 mg | 7.4% | ||
Vitamin B6 | 0.16 mg | 7.8% | ||
Folate | 67.2 mcg | 16.8% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.21 mg | 2.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 267 mg | 26.7% | ||
Iron | 5.4 mg | 30.2% | ||
Magnesium | 173.2 mg | 43.3% | ||
Phosphorus | 395 mg | 39.5% | ||
Potassium | 380.3 mg | 10.9% | ||
Sodium | 986.5 mg | 41.1% | ||
Zinc | 2.7 mg | 18.1% | ||
Copper | 0.46 mg | 22.8% | ||
Manganese | 2.3 mg | 115.6% | ||
Selenium | 25.7 mcg | 36.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 9.9 g | 3.3% | ||
Dietary Fiber | 1.7 g | 6.8% | ||
Sugars | 3.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 24.8 g | 49.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 21.3 g | 32.8% | ||
Saturated Fat | 3.1 g | 15.5% | ||
Monounsaturated Fat | 8.1 g | |||
Polyunsaturated Fat | 9 g |
Serving size
Amount Per Serving
Calories 318 Calories from Fat 0
% Daily Value *
Total Fat 21.3 g 32.8%
Saturated Fat 3.1 g 15.5%
Trans Fat
Cholesterol 0 mg
Sodium 986.5 mg 41.1%
Total Carbohydrates 9.9 g 3.3%
Dietary Fiber 1.7 g6.8%
Sugars 3.3 g
Protein 24.8 g 49.6%
Vitamin A 2.3% Vitamin C 9.5%
Calcium 26.7% Iron 30.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 180
Protein 23.9 g | Carbs 13.7 g | Fat 3.4 g
Per Serving | Calories 384
Protein 61.1 g | Carbs 3.7 g | Fat 12.5 g
Per Serving | Calories 315
Protein 11.7 g | Carbs 23.7 g | Fat 17 g
Per Serving | Calories 145
Protein 4.6 g | Carbs 16.8 g | Fat 8.2 g
Per Serving | Calories 255
Protein 29 g | Carbs 22.9 g | Fat 4.4 g
Per Serving | Calories 192
Protein 8.1 g | Carbs 30.7 g | Fat 4.5 g
Per Serving | Calories 173
Protein 5.5 g | Carbs 28.6 g | Fat 5.1 g
Per Serving | Calories 188
Protein 5.9 g | Carbs 10.5 g | Fat 13.1 g