soy fish Recipe
soy fish has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Riboflavin and Niacin.
The food contains 21.9g of carbs. The carbohydrate profile of the the food reveals it is average 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 33.9 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.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low 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 3.92 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. 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.
Based on the composite nutritive standing soy fish has been given a composite ranking of 84, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 52% | |
| Calories from Fat | 14% | |
| Calories from Carbs | 34% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- Very high in Vitamin A
- High in Riboflavin
- Low in Saturated Fat
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 3155 IU | 63.1% | ||
| Vitamin C | 6.5 mg | 10.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.4 mg | 1.3% | ||
| Thiamin | 0.2 mg | 13.2% | ||
| Riboflavin | 0.48 mg | 28.5% | ||
| Niacin | 4.8 mg | 24.2% | ||
| Vitamin B6 | 0.74 mg | 36.8% | ||
| Folate | 66 mcg | 16.5% | ||
| Vitamin B12 | 0.31 mcg | 5.1% | ||
| Pantothenic Acid | 1.6 mg | 16.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 51 mg | 5.1% | ||
| Iron | 3.9 mg | 21.8% | ||
| Magnesium | 107.2 mg | 26.8% | ||
| Phosphorus | 435 mg | 43.5% | ||
| Potassium | 851.2 mg | 24.3% | ||
| Sodium | 4 mg | 0.2% | ||
| Zinc | 1.7 mg | 11.6% | ||
| Copper | 0.28 mg | 14% | ||
| Manganese | 0.59 mg | 29.5% | ||
| Selenium | 62.2 mcg | 88.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 21.9 g | 7.3% | ||
| Dietary Fiber | 6.9 g | 27.6% | ||
| Sugars | 1.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 33.9 g | 67.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4 g | 6.2% | ||
| Saturated Fat | 0.8 g | 4% | ||
| Monounsaturated Fat | 0.6 g | |||
| Polyunsaturated Fat | 1.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 249 Calories from Fat 0
% Daily Value *
Total Fat 4 g 6.2%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 53.5 mg 17.8%
Sodium 4 mg 0.2%
Total Carbohydrates 21.9 g 7.3%
Dietary Fiber 6.9 g27.6%
Sugars 1.3 g
Protein 33.9 g 67.8%
Vitamin A 63.1% Vitamin C 10.9%
Calcium 5.1% Iron 21.8%
*Based on a 2000 Calorie diet
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