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Panko and Herb Crusted Baked Tofu - Recipe and Nutrition Facts
37

Panko and Herb Crusted Baked Tofu Recipe

Panko and Herb Crusted Baked Tofu has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Thiamin, Riboflavin, Niacin and Folate.

The food contains 165.1g of carbs. The carbohydrate profile of the the food reveals it is very high 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 39.5 gms of protein, it is very 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.

It gives a good yield of Iron at 13 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 very high density of Sodium, thus making it unsuitable 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 very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 37, for Panko and Herb Crusted Baked Tofu, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat16%
 Calories from Carbs68%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Riboflavin
  • Very high in Thiamin
  • No Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0 IU
Retinol0 mcg
Vitamin C0 mg
Vitamin D0 IU
Thiamin0.88 mg58.7%Top 10%Very High
Riboflavin0.44 mg25.9%Top 10%Very High
Niacin6.6 mg33%Top 10%Very High
Vitamin B60 mg
Folate116.7 mcg29.2%Top 10%Very High
Folic Acid81.9 mcg
Vitamin B120.44 mcg7.3%Top 30%High
Pantothenic Acid0.44 mg4.4%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium283.7 mg28.4%Top 10%Very High
Iron5.7 mg31.8%Top 10%Very High
Magnesium61.7 mg15.4%Top 10%Very High
Phosphorus225.6 mg22.6%Top 10%Very High
Potassium270 mg7.7%Top 30%High
Sodium737.3 mg30.7%Top 10%Very High
Zinc1.8 mg11.7%Top 30%High
Copper0.44 mg22%Top 10%Very High
Manganese1.3 mg66.1%Top 10%Very High
Selenium30 mcg42.8%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate72.7 g24.2%Top 10%Very High
Dietary Fiber4.9 g19.7%Top 10%Very High
Sugars6.5 g
Glucose1.8 mg
Fructose2.6 mg
Lactose0 mg
Maltose1.8 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.4 g34.8%Top 10%Very High
Tryptophan0.4 mg
Threonine0.4 mg
Isoleucine0.9 mg
Leucine0.9 mg
Lysine0.9 mg
Methionine0.4 mg
Cystine0.4 mg
Phenylalanine0.9 mg
Tyrosine0.4 mg
Valine0.9 mg
Arginine0.9 mg
Histidine0.4 mg
Alanine0.9 mg
Aspartic Acid1.3 mg
Glutamic Acid4.8 mg
Glycine0.9 mg
Proline1.8 mg
Serine0.9 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.4 g11.3%Mid 40%Average
Saturated Fat1.6 g8.1%Mid 40%Average
Monounsaturated Fat1.8 g
Polyunsaturated Fat3.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash3.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 975 Calories from Fat 150

% Daily Value *

Total Fat 16.7 g 25.7%

Saturated Fat 3.7 g 18.5%

Trans Fat

Cholesterol 0 mg

Sodium 1673.7 mg 69.7%

Total Carbohydrates 165.1 g 55%

Dietary Fiber 11.2 g44.8%

Sugars 14.7 g

Protein 39.5 g 79%

Vitamin A Vitamin C

Calcium 64.4% Iron 72.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/panko-and-herb-crusted-baked-tofu-308450 Embed Table:

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