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Spicy Tofu and Spelt Salad (PCC) - Recipe and Nutrition Facts
80

Spicy Tofu and Spelt Salad (PCC) Recipe

Spicy Tofu and Spelt Salad (PCC) has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 12.3g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. 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 is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 80, for Spicy Tofu and Spelt Salad (PCC), and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein17%
 Calories from Fat62%
 Calories from Carbs21%

Why this is good for you

  • High in Protein
  • High in Vitamin A
  • High in Vitamin C
  • No Cholesterol

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1325 IU26.5%
Vitamin C16.1 mg26.8%
Vitamin D0 IU
Vitamin E1 mg3.3%
Thiamin0.06 mg4.2%
Riboflavin0.06 mg3.5%
Niacin0.82 mg4.1%
Vitamin B60.11 mg5.7%
Folate29.2 mcg7.3%
Vitamin B120 mcg
Pantothenic Acid0.13 mg1.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium88 mg8.8%
Iron1.7 mg9.3%
Magnesium61.6 mg15.4%
Phosphorus143 mg14.3%
Potassium200.2 mg5.7%
Sodium579.3 mg24.1%
Zinc0.95 mg6.3%
Copper0.17 mg8.4%
Manganese0.81 mg40.4%
Selenium8.7 mcg12.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate12.3 g4.1%
Dietary Fiber1.9 g7.6%
Sugars2.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.2 g20.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat16.4 g25.2%
Saturated Fat2.3 g11.5%
Monounsaturated Fat7.1 g
Polyunsaturated Fat5.9 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 219 Calories from Fat 0

% Daily Value *

Total Fat 16.4 g 25.2%

Saturated Fat 2.3 g 11.5%

Trans Fat

Cholesterol 0 mg

Sodium 579.3 mg 24.1%

Total Carbohydrates 12.3 g 4.1%

Dietary Fiber 1.9 g7.6%

Sugars 2.7 g

Protein 10.2 g 20.4%

Vitamin A 26.5% Vitamin C 26.8%

Calcium 8.8% Iron 9.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=654784 Embed Table:

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