Tofu protein smoothie Recipe

Tofu protein smoothie has a low-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin E.

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 15 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 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 a good source of Vitamin B6 and Vitamin B12.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 4.19 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. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also very high in Vitamin E, it is qualifies as good food source.

Ideally consumed as a Beverage.

Based on the composite nutritive standing Tofu protein smoothie has been given a composite ranking of 97, and on a regular basis.

Calorie Breakdown

 Calories from Protein44%
 Calories from Fat43%
 Calories from Carbs14%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • High in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin E
  • No Cholesterol

Why this is bad for you

Vitamin Analysis

Vitamin A1355 IU27.1%
Vitamin C249.1 mg415.2%
Vitamin D50 IU12.5%
Vitamin E67 mg223.3%
Thiamin0.1 mg6.6%
Riboflavin0.07 mg3.9%
Niacin0.24 mg1.2%
Vitamin B612.6 mg627.9%
Folate18 mcg4.5%
Vitamin B1244.1 mcg735%
Pantothenic Acid0.09 mg0.9%

Mineral Analysis

Calcium534 mg53.4%
Iron4.2 mg23.3%
Magnesium78.4 mg19.6%
Phosphorus119 mg11.9%
Potassium154.3 mg4.4%
Sodium12.9 mg0.5%
Zinc6 mg40.1%
Copper0.5 mg25.1%
Manganese3.2 mg162.2%
Selenium35.5 mcg50.7%

Carbohydrate Analysis

Total Carbohydrate4.7 g1.6%
Dietary Fiber1.9 g7.6%
Sugars0.5 g

Protein Analysis

Protein15 g30%

Fat Analysis

Total Fat6.5 g10%
Saturated Fat1.3 g6.5%
Monounsaturated Fat1.2 g
Polyunsaturated Fat3.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 81 Calories from Fat 0

% Daily Value *

Total Fat 6.5 g 10%

Saturated Fat 1.3 g 6.5%

Trans Fat

Cholesterol 0 mg

Sodium 12.9 mg 0.5%

Total Carbohydrates 4.7 g 1.6%

Dietary Fiber 1.9 g7.6%

Sugars 0.5 g

Protein 15 g 30%

Vitamin A 27.1% Vitamin C 415.2%

Calcium 53.4% Iron 23.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1390641 Embed Table:

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