Veggie Tofu Stir-Fry Recipe

Veggie Tofu Stir-Fry has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Calcium and Iron.

The food contains 5.1g 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. With 9.7 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 average PUFA.

It gives a good yield of Iron at 6 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 an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Veggie Tofu Stir-Fry has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein38%
 Calories from Fat43%
 Calories from Carbs20%

Why this is good for you

  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Calcium
  • Very high in Iron
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A151.9 IU3%Mid 40%Average
Retinol0 mcg
Vitamin C4.4 mg7.4%Mid 40%Average
Vitamin D0.63 IU0.16%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.63 mg3.2%Mid 40%Average
Vitamin B60 mg
Folate27.2 mcg6.8%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium231 mg23.1%Top 10%Very High
Iron3.8 mg21.1%Top 10%Very High
Magnesium25.3 mg6.3%Top 30%High
Phosphorus83.5 mg8.4%Mid 40%Average
Potassium162.7 mg4.6%Mid 40%Average
Sodium14.1 mg0.6%Bottom 30%Low
Zinc0.63 mg4.2%Mid 40%Average
Copper0 mg
Manganese0.63 mg31.6%Top 10%Very High
Selenium7 mcg9.9%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate3.2 g1.1%Bottom 30%Low
Dietary Fiber0.82 g3.3%Mid 40%Average
Sugars1.1 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein6.1 g12.3%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.6 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.6 mg
Glutamic Acid1.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

Total Fat3.1 g4.8%Bottom 30%Low
Saturated Fat0.44 g2.2%Bottom 30%Low
Monounsaturated Fat0.6 g
Polyunsaturated Fat1.9 g

Other Nutrients Analysis

Alcohol0 g
Ash0.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 93 Calories from Fat 44

% Daily Value *

Total Fat 4.9 g 7.5%

Saturated Fat 0.7 g 3.5%

Trans Fat

Cholesterol 0 mg

Sodium 22.2 mg 0.9%

Total Carbohydrates 5.1 g 1.7%

Dietary Fiber 1.3 g5.2%

Sugars 1.7 g

Protein 9.7 g 19.4%

Vitamin A 4.8% Vitamin C 11.7%

Calcium 36.5% Iron 33.3%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/veggie-tofu-stir-fry-75291 Embed Table:

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