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Tofu Mini Quiches - Recipe and Nutrition Facts
90

Tofu Mini Quiches Recipe

Tofu Mini Quiches has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Vitamin B6, Thiamin, Riboflavin and Niacin.

The food contains 4.7g 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 5.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. 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".

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 90, for Tofu Mini Quiches, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat47%
 Calories from Carbs25%

Why this is good for you

  • Very high in Vitamin B6
  • High in Niacin
  • Very high in Riboflavin
  • Very high in Thiamin
  • No Cholesterol
  • Low in Saturated Fat

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A70 IU1.4%
Vitamin C8.3 mg13.9%
Vitamin D4.4 IU1.1%
Vitamin E0.16 mg0.53%
Thiamin0.84 mg55.8%
Riboflavin0.85 mg50.1%
Niacin5.1 mg25.7%
Vitamin B60.86 mg43.2%
Folate34 mcg8.5%
Vitamin B120.67 mcg11.1%
Pantothenic Acid0.24 mg2.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium47 mg4.7%
Iron0.94 mg5.2%
Magnesium31.6 mg7.9%
Phosphorus90 mg9%
Potassium126.4 mg3.6%
Sodium152.9 mg6.4%
Zinc0.8 mg5.3%
Copper0.12 mg5.8%
Manganese0.42 mg20.9%
Selenium6.8 mcg9.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate4.7 g1.6%
Dietary Fiber0.9 g3.6%
Sugars0.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.1 g10.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.9 g6%
Saturated Fat0.6 g3%
Monounsaturated Fat1.4 g
Polyunsaturated Fat1.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 69 Calories from Fat 0

% Daily Value *

Total Fat 3.9 g 6%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0 mg

Sodium 152.9 mg 6.4%

Total Carbohydrates 4.7 g 1.6%

Dietary Fiber 0.9 g3.6%

Sugars 0.5 g

Protein 5.1 g 10.2%

Vitamin A 1.4% Vitamin C 13.9%

Calcium 4.7% Iron 5.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=310963 Embed Table:

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