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.
Calories from Protein | 17% | |
Calories from Fat | 62% | |
Calories from Carbs | 21% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1325 IU | 26.5% | ||
Vitamin C | 16.1 mg | 26.8% | ||
Vitamin D | 0 IU | |||
Vitamin E | 1 mg | 3.3% | ||
Thiamin | 0.06 mg | 4.2% | ||
Riboflavin | 0.06 mg | 3.5% | ||
Niacin | 0.82 mg | 4.1% | ||
Vitamin B6 | 0.11 mg | 5.7% | ||
Folate | 29.2 mcg | 7.3% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.13 mg | 1.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 88 mg | 8.8% | ||
Iron | 1.7 mg | 9.3% | ||
Magnesium | 61.6 mg | 15.4% | ||
Phosphorus | 143 mg | 14.3% | ||
Potassium | 200.2 mg | 5.7% | ||
Sodium | 579.3 mg | 24.1% | ||
Zinc | 0.95 mg | 6.3% | ||
Copper | 0.17 mg | 8.4% | ||
Manganese | 0.81 mg | 40.4% | ||
Selenium | 8.7 mcg | 12.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 12.3 g | 4.1% | ||
Dietary Fiber | 1.9 g | 7.6% | ||
Sugars | 2.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 10.2 g | 20.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 16.4 g | 25.2% | ||
Saturated Fat | 2.3 g | 11.5% | ||
Monounsaturated Fat | 7.1 g | |||
Polyunsaturated Fat | 5.9 g |
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
Per Serving | Calories 306
Protein 16.3 g | Carbs 45.2 g | Fat 8.5 g
Per Serving | Calories 328
Protein 16.7 g | Carbs 33.4 g | Fat 16.1 g
Per Serving | Calories 432
Protein 20.1 g | Carbs 61.3 g | Fat 15.3 g
Per Serving | Calories 364
Protein 16.1 g | Carbs 10.2 g | Fat 31 g
Per Serving | Calories 266
Protein 3.3 g | Carbs 29.5 g | Fat 16.3 g
Per Serving | Calories 87
Protein 7.4 g | Carbs 10.4 g | Fat 2.6 g
Per Serving | Calories 67
Protein 2 g | Carbs 7.1 g | Fat 4 g
Per Serving | Calories 91
Protein 3.1 g | Carbs 10.7 g | Fat 4.9 g