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Nutrition Facts

  Servings Per Recipe: 4
  Serving Size: 1 serving

Amount Per Serving
  Calories 510.2
  Total Fat 19.5 g
      Saturated Fat 2.9 g
      Polyunsaturated Fat 6.0 g
      Monounsaturated Fat 9.9 g
  Cholesterol 0.0 mg
  Sodium 461.0 mg
  Potassium 820.5 mg
  Total Carbohydrate 67.7 g
      Dietary Fiber 11.4 g
      Sugars 16.3 g
  Protein 22.7 g
  Vitamin A 21.1 %
  Vitamin B-12 0.0 %
  Vitamin B-6 20.3 %
  Vitamin C 68.7 %
  Vitamin D 0.0 %
  Vitamin E 7.1 %
  Calcium 16.9 %
  Copper 30.1 %
  Folate 57.7 %
  Iron 29.4 %
  Magnesium 42.5 %
  Manganese 94.8 %
  Niacin 15.4 %
  Pantothenic Acid     9.1 %
  Phosphorus     36.9 %
  Riboflavin 11.9 %
  Selenium 29.1 %
  Thiamin 32.8 %
  Zinc 18.3 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Seared Tofu with Spicy Black Beans & Mango Salsa

View the full Seared Tofu with Spicy Black Beans & Mango Salsa Recipe & Instructions
Submitted by: ABBY_B_FIT

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Seared Tofu with Spicy Black Beans & Mango Salsa

114 calories of Beans, black, (0.50 cup)

109 calories of Tofu, extra firm, (0.25 block)

92 calories of White Rice, medium grain, (0.38 cup)

90 calories of Extra Virgin Olive Oil, (0.75 tbsp)

67 calories of Mangos, (0.50 fruit without refuse)

15 calories of Onions, raw, (0.25 cup, chopped)

7 calories of Extra Virgin Olive Oil, (0.06 tbsp)

6 calories of Red Ripe Tomatoes, (0.25 medium whole (2-3/5" dia))

2 calories of Ginger Root, (1.50 tsp)

2 calories of Garlic, (0.50 cloves)

2 calories of Lemon Juice, (0.25 fl oz)

2 calories of Onions, raw, (0.50 tbsp chopped)

1 calories of Jalapeno Peppers, (0.25 pepper)

0 calories of Salt, (0.19 tsp)

0 calories of Cilantro, raw, (1.50 tbsp)


Nutrition & Calorie Comments  

This is my favorite spark recipe! i used whole wheat jasmine rice and to add a little flavor, threw a poblano chile, a jalapeno, a handful of cilantro, and some salt in a food processor with two cups of vegetable broth, and then cooked the rice in that with some sauteed onions and garlic. YUM. Submitted by:
BALANCEFORLIFE

(3/19/09)
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To make this I would have to use brown rice , leave out the tofu as I have hypothyroidism and use pre cook dried beans to eliminate the sodium . I also think the calories are high for one serving even though the protein is good. Submitted by:
COOLINJEANS

(3/22/08)
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