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Roasted Tofu over Baby Spinach - Recipe and Nutrition Facts
85

Roasted Tofu over Baby Spinach Recipe

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.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat43%
 Calories from Carbs36%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • No Cholesterol
  • High in Dietary Fiber
  • Very high in Calcium
  • High in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3000 IU60%
Vitamin C9.7 mg16.1%
Vitamin D0 IU
Vitamin E0.68 mg2.3%
Thiamin0.24 mg15.9%
Riboflavin0.32 mg19.1%
Niacin2 mg9.9%
Vitamin B60.33 mg16.3%
Folate109.6 mcg27.4%
Vitamin B120 mcg
Pantothenic Acid3.3 mg32.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium811 mg81.1%
Iron4.3 mg23.9%
Magnesium103.6 mg25.9%
Phosphorus259 mg25.9%
Potassium564 mg16.1%
Sodium1 mg0%
Zinc3.1 mg20.9%
Copper1.2 mg62.3%
Manganese1.8 mg91.3%
Selenium41.4 mcg59.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate39.1 g13%
Dietary Fiber5.2 g20.8%
Sugars22 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein21.8 g43.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat20.7 g31.8%
Saturated Fat3 g15%
Monounsaturated Fat2.2 g
Polyunsaturated Fat5.7 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=558169 Embed Table:

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