Sesame Black Pepper Crusted Tofu Recipe

Sesame Black Pepper Crusted Tofu has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Calcium.

The food contains 3.7g 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 9.1 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 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 Sesame Black Pepper Crusted Tofu has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein33%
 Calories from Fat53%
 Calories from Carbs14%

Why this is good for you

  • No Cholesterol
  • High in Calcium
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A9.5 IU0.2%Mid 40%Average
Retinol0 mcg
Vitamin C0 mg
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0 mg
Vitamin B60 mg
Folate22.9 mcg5.7%Mid 40%Average
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium239 mg23.9%Top 10%Very High
Iron1.9 mg10.6%Top 30%High
Magnesium52.4 mg13.1%Top 10%Very High
Phosphorus143.8 mg14.4%Top 30%High
Potassium181.9 mg5.2%Mid 40%Average
Sodium12.5 mg0.5%Bottom 30%Low
Zinc0.95 mg6.3%Top 30%High
Copper0 mg
Manganese0.95 mg47.6%Top 10%Very High
Selenium10.5 mcg15%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate3.5 g1.2%Bottom 30%Low
Dietary Fiber1.7 g6.9%Top 30%High
Sugars0.6 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein8.7 g17.3%Top 30%High
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine1 mg
Arginine1 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid1 mg
Glutamic Acid1.9 mg
Glycine0 mg
Proline0 mg
Serine1 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat6.1 g9.4%Mid 40%Average
Saturated Fat1 g5.2%Mid 40%Average
Monounsaturated Fat1.9 g
Polyunsaturated Fat2.9 g

Other Nutrients Analysis

Alcohol0 g
Ash1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 99 Calories from Fat 57

% Daily Value *

Total Fat 6.4 g 9.8%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 0 mg

Sodium 13.1 mg 0.5%

Total Carbohydrates 3.7 g 1.2%

Dietary Fiber 1.8 g7.2%

Sugars 0.6 g

Protein 9.1 g 18.2%

Vitamin A 0.2% Vitamin C

Calcium 25.1% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/sesame-black-pepper-crusted-tofu-215199 Embed Table:

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