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Tofu Spinach Quiche - Recipe and Nutrition Facts
67

Tofu Spinach Quiche Recipe

Tofu Spinach Quiche has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin A.

The food contains 2.7g 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 11.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. 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 has an average density of Sodium, thus making it suitable 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 a 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 Tofu Spinach Quiche has been given a composite ranking of 67, and in moderation.

Calorie Breakdown

 Calories from Protein38%
 Calories from Fat53%
 Calories from Carbs9%

Why this is good for you

  • High in Protein
  • High in Vitamin A

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1210 IU24.2%
Vitamin C4.1 mg6.9%
Vitamin D10.4 IU2.6%
Vitamin E0.54 mg1.8%
Thiamin0.08 mg5.2%
Riboflavin0.19 mg11.4%
Niacin0.68 mg3.4%
Vitamin B60.08 mg4%
Folate46.4 mcg11.6%
Vitamin B120.16 mcg2.7%
Pantothenic Acid0.89 mg8.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium114 mg11.4%
Iron2 mg11.1%
Magnesium56 mg14%
Phosphorus164 mg16.4%
Potassium265.1 mg7.6%
Sodium398.2 mg16.6%
Zinc1.2 mg8.1%
Copper0.16 mg8.2%
Manganese0.69 mg34.4%
Selenium15.8 mcg22.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate2.7 g0.9%
Dietary Fiber0.7 g2.8%
Sugars0.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein11.1 g22.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.8 g10.5%
Saturated Fat1.4 g7%
Monounsaturated Fat2.3 g
Polyunsaturated Fat2.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 111 Calories from Fat 0

% Daily Value *

Total Fat 6.8 g 10.5%

Saturated Fat 1.4 g 7%

Trans Fat

Cholesterol 29.2 mg 9.7%

Sodium 398.2 mg 16.6%

Total Carbohydrates 2.7 g 0.9%

Dietary Fiber 0.7 g2.8%

Sugars 0.7 g

Protein 11.1 g 22.2%

Vitamin A 24.2% Vitamin C 6.9%

Calcium 11.4% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=59848 Embed Table:

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