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Tofu Shiitake Spicy Stir-Fry - Recipe and Nutrition Facts
96

Tofu Shiitake Spicy Stir-Fry Recipe

Tofu Shiitake Spicy Stir-Fry has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium and Vitamin C.

The food contains 16g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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. With 10.9 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 average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.

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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable 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 a 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 96, for Tofu Shiitake Spicy Stir-Fry, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat48%
 Calories from Carbs31%

Why this is good for you

  • High in Protein
  • Very high in Vitamin C
  • No Cholesterol
  • High in Calcium

Why this is bad for you

  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1.6 IU0%Mid 40%Average
Retinol0 mcg
Vitamin C8.9 mg14.9%Top 30%High
Vitamin D5.3 IU1.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.81 mg4.1%Mid 40%Average
Vitamin B60 mg
Folate26.4 mcg6.6%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.81 mg8.1%Top 10%Very High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium104.9 mg10.5%Top 30%High
Iron0.81 mg4.5%Mid 40%Average
Magnesium24 mg6%Mid 40%Average
Phosphorus71.1 mg7.1%Mid 40%Average
Potassium169.5 mg4.8%Mid 40%Average
Sodium225.5 mg9.4%Mid 40%Average
Zinc0.81 mg5.4%Mid 40%Average
Copper0.41 mg20.3%Top 10%Very High
Manganese0.41 mg20.3%Top 30%High
Selenium8.9 mcg12.8%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate6.5 g2.2%Bottom 30%Low
Dietary Fiber1.3 g5.2%Mid 40%Average
Sugars2.8 g
Glucose0.4 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.4 g8.9%Mid 40%Average
Tryptophan0 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0.4 mg
Arginine0.4 mg
Histidine0 mg
Alanine0.4 mg
Aspartic Acid0.4 mg
Glutamic Acid0.8 mg
Glycine0 mg
Proline0.4 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.5 g6.9%Mid 40%Average
Saturated Fat0.81 g4.1%Bottom 30%Low
Monounsaturated Fat1.6 g
Polyunsaturated Fat1.6 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 192 Calories from Fat 100

% Daily Value *

Total Fat 11.1 g 17.1%

Saturated Fat 2 g 10%

Trans Fat

Cholesterol 0 mg

Sodium 554.8 mg 23.1%

Total Carbohydrates 16 g 5.3%

Dietary Fiber 3.2 g12.8%

Sugars 6.9 g

Protein 10.9 g 21.8%

Vitamin A 0.1% Vitamin C 36.7%

Calcium 25.8% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/tofu-shiitake-spicy-stir-fry-204827 Embed Table:

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