Roasted Tofu over Baby Spinach has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Folate and Pantothenic Acid.
The food contains 39.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high 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 high sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 21.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 gives a good yield of Iron at 4.3 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 a low 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 very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for Roasted Tofu over Baby Spinach, and we advise that this food on a regular basis.
Calories from Protein | 20% | |
Calories from Fat | 43% | |
Calories from Carbs | 36% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3000 IU | 60% | ||
Vitamin C | 9.7 mg | 16.1% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.68 mg | 2.3% | ||
Thiamin | 0.24 mg | 15.9% | ||
Riboflavin | 0.32 mg | 19.1% | ||
Niacin | 2 mg | 9.9% | ||
Vitamin B6 | 0.33 mg | 16.3% | ||
Folate | 109.6 mcg | 27.4% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 3.3 mg | 32.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 811 mg | 81.1% | ||
Iron | 4.3 mg | 23.9% | ||
Magnesium | 103.6 mg | 25.9% | ||
Phosphorus | 259 mg | 25.9% | ||
Potassium | 564 mg | 16.1% | ||
Sodium | 1 mg | 0% | ||
Zinc | 3.1 mg | 20.9% | ||
Copper | 1.2 mg | 62.3% | ||
Manganese | 1.8 mg | 91.3% | ||
Selenium | 41.4 mcg | 59.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 39.1 g | 13% | ||
Dietary Fiber | 5.2 g | 20.8% | ||
Sugars | 22 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 21.8 g | 43.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 20.7 g | 31.8% | ||
Saturated Fat | 3 g | 15% | ||
Monounsaturated Fat | 2.2 g | |||
Polyunsaturated Fat | 5.7 g |
Serving size
Amount Per Serving
Calories 402 Calories from Fat 0
% Daily Value *
Total Fat 20.7 g 31.8%
Saturated Fat 3 g 15%
Trans Fat
Cholesterol 0 mg
Sodium 1 mg 0%
Total Carbohydrates 39.1 g 13%
Dietary Fiber 5.2 g20.8%
Sugars 22 g
Protein 21.8 g 43.6%
Vitamin A 60% Vitamin C 16.1%
Calcium 81.1% Iron 23.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 416
Protein 14.3 g | Carbs 27.9 g | Fat 29.3 g
Per Serving | Calories 255
Protein 24.7 g | Carbs 11.1 g | Fat 15.1 g
Per Serving | Calories 288
Protein 13.9 g | Carbs 23.4 g | Fat 17.4 g
Per Serving | Calories 323
Protein 17 g | Carbs 22.9 g | Fat 20.6 g
Per Serving | Calories 331
Protein 10.5 g | Carbs 52.2 g | Fat 10.1 g
Per Serving | Calories 417
Protein 6.7 g | Carbs 39.4 g | Fat 27.8 g
Per Serving | Calories 263
Protein 13.8 g | Carbs 19.6 g | Fat 18.1 g
Per Serving | Calories 568
Protein 22 g | Carbs 61 g | Fat 28.3 g