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Lemon Baked Tofu - Recipe and Nutrition Facts
77

Lemon Baked Tofu Recipe

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.

Calorie Breakdown

 Calories from Protein30%
 Calories from Fat58%
 Calories from Carbs12%

Why this is good for you

  • Very high in Protein
  • No Cholesterol
  • High in Calcium
  • Very high in Iron

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A115 IU2.3%
Vitamin C5.7 mg9.5%
Vitamin D0 IU
Vitamin E0.04 mg0.13%
Thiamin0.13 mg8.6%
Riboflavin0.13 mg7.4%
Niacin1.5 mg7.4%
Vitamin B60.16 mg7.8%
Folate67.2 mcg16.8%
Vitamin B120 mcg
Pantothenic Acid0.21 mg2.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium267 mg26.7%
Iron5.4 mg30.2%
Magnesium173.2 mg43.3%
Phosphorus395 mg39.5%
Potassium380.3 mg10.9%
Sodium986.5 mg41.1%
Zinc2.7 mg18.1%
Copper0.46 mg22.8%
Manganese2.3 mg115.6%
Selenium25.7 mcg36.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate9.9 g3.3%
Dietary Fiber1.7 g6.8%
Sugars3.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein24.8 g49.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat21.3 g32.8%
Saturated Fat3.1 g15.5%
Monounsaturated Fat8.1 g
Polyunsaturated Fat9 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2342028 Embed Table:

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