High Protein Tofu Vegetable Soup Recipe

High Protein Tofu Vegetable Soup has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Niacin and Folate.

The food contains 27g 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 17.5 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 high fat content of this product makes it unsuitable to be eaten when trying to lose weight. 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.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. 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 high 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.

Based on the composite nutritive standing High Protein Tofu Vegetable Soup has been given a composite ranking of 97, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat54%
 Calories from Carbs28%

Why this is good for you

  • Very high in Protein
  • Very low in Cholesterol
  • High in Dietary Fiber

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A1.8 IU0%Mid 40%Average
Retinol3.3 mcg
Vitamin C16.5 mg27.4%Top 30%High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1.5 mg7.7%Mid 40%Average
Vitamin B60.26 mg12.9%Top 30%High
Folate24.4 mcg6.1%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.26 mg2.6%Mid 40%Average

Mineral Analysis

Calcium72 mg7.2%Top 30%High
Iron1 mg5.7%Mid 40%Average
Magnesium30.3 mg7.6%Top 30%High
Phosphorus79.7 mg8%Mid 40%Average
Potassium246.8 mg7.1%Top 30%High
Sodium93.7 mg3.9%Mid 40%Average
Zinc0.51 mg3.4%Mid 40%Average
Copper0.26 mg12.9%Top 10%Very High
Manganese0.26 mg12.9%Top 30%High
Selenium2.6 mcg3.7%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate6.9 g2.3%Mid 40%Average
Dietary Fiber1.9 g7.7%Top 30%High
Starch0.5 g
Sugars3.1 g
Sucrose1.3 mg
Glucose0.8 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein4.5 g9%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.5 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.5 mg
Glutamic Acid1 mg
Glycine0.3 mg
Proline0.3 mg
Serine0.3 mg

Fat Analysis

Total Fat6 g9.2%Mid 40%Average
Saturated Fat1.4 g6.8%Mid 40%Average
Monounsaturated Fat2.6 g
Polyunsaturated Fat1.8 g

Other Nutrients Analysis

Alcohol0 g
Water81.2 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 359 Calories from Fat 210

% Daily Value *

Total Fat 23.3 g 35.8%

Saturated Fat 5.3 g 26.5%

Trans Fat

Cholesterol 5.6 mg 1.9%

Sodium 364.6 mg 15.2%

Total Carbohydrates 27 g 9%

Dietary Fiber 7.5 g30%

Sugars 12.2 g

Protein 17.5 g 35%

Vitamin A 0.1% Vitamin C 106.7%

Calcium 28% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/high-protein-tofu-vegetable-soup-67061 Embed Table:

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