Tofu and miso spread
Nutrition per serving
Protein
17 g
Net Carbs
5 g
Fat
19 g
Calories
275 kcal
Carb/Fat Profile
Carb Keto
Protein Profile
Protein High
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Sauce/Dip/Spread
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
2.00
tablespoon
1.00
block
1.00
tablespoon
1.00
teaspoon
0.50
teaspoon
1.00
tablespoon
1.00
dash
List of Ingredients
Edit IngredientsInstructions
- Mix all ingredients in a blender.
- Add salt to taste if needed.
Prep Time
10 min
Cook Time
0 min
Total Time
10 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
275
of 2000.0 kcal
of 2000.0 kcal
14%
of target
of target
-1725kcal
remaining
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
66%
19.3g |
Fats
|
|
26%
16.8g |
Proteins
|
|
8%
5.3g |
Net Carbs
|
▼
Ketogenic
Targets
Water
87 /
3700 g
2%
Fiber
5 /
30 g
15%
Protein
17 /
50 g
34%
Net Carbs
5 /
50 g
11%
Total Fat
19 /
70 g
28%
Sodium
840 /
2300 mg
37%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
0.0 g
Omega-3
0.0 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 95/100 | Excellent |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 82/100 | High |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 275 kcal |
14%
|
| Protein | 17 g |
34%
|
| Water | 87 g |
2%
|
| Fiber | 5 g |
15%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 ug |
0%
|
| Vitamin C | 0 mg |
0%
|
| Vitamin E | 2 mg |
13%
|
| Vitamin D | 0 ug | -- |
| Vitamin K1 | 16 ug |
13%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 1 mg |
72%
|
| Vitamin B2 | 0 mg |
11%
|
| Vitamin B3 | 10 mg |
62%
|
| Vitamin B5 | 5 mg |
98%
|
| Vitamin B6 | 0 mg |
18%
|
| Vitamin B7 | 10 ug |
33%
|
| Vitamin B9 | 12 ug |
3%
|
| Vitamin B12 | 0 ug |
1%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 286 mg |
29%
|
| Chromium | 4 ug |
10%
|
| Copper | 1 mg |
62%
|
| Iodine | 20 ug |
14%
|
| Iron | 3 mg |
17%
|
| Manganese | 1 mg |
61%
|
| Magnesium | 167 mg |
42%
|
| Phosphorus | 260 mg |
37%
|
| Potassium | 427 mg |
9%
|
| Selenium | 28 ug |
51%
|
| Sodium | 840 mg |
37%
|
| Zinc | 4 mg |
33%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 10 g |
3%
|
| Net Carbs | 5 g |
11%
|
| Sugars | 2 g |
4%
|
| Starches | 0 g | -- |
| Fiber | 5 g |
15%
|
| Soluble Fiber | 1 g |
13%
|
| Insoluble Fiber | 1 g |
7%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 17 g |
34%
|
| Alanine | 1 g |
17%
|
| Arginine † | 1 g |
23%
|
| Aspartic Acid | 2 g |
38%
|
| Cysteine † | 0 g |
8%
|
| Glutamic Acid † | 3 g |
62%
|
| Glycine † | 1 g |
15%
|
| Histidine * | 0 g |
8%
|
| Isoleucine * ^ | 1 g |
16%
|
| Leucine * ^ | 1 g |
26%
|
| Lysine * | 1 g |
21%
|
| Methionine * | 0 g |
31%
|
| Phenylalanine * | 1 g |
15%
|
| Proline † | 1 g |
18%
|
| Serine | 1 g |
19%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
16%
|
| Tryptophan * | 0 g |
23%
|
| Tyrosine † | 1 g |
13%
|
| Valine * ^ | 1 g |
17%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 19 g |
28%
|
| Monounsaturated | 11 g |
56%
|
| Polyunsaturated | 4 g |
22%
|
| Omega-3 | 0 g | -- |
| Omega-3 ALA | 0 g | -- |
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 0 g | -- |
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 0 g | -- |
| Saturated | 3 g |
14%
|
| Trans Fat | 0 g | -- |
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 43 mg |
8%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |