⏱ 10 min totalSoy-Wasabi Spread on Toast
Per 1 serving · 312 g · 8 ingredients
of a 2,000 cal day
- Protein28g33% of calories
- Carbs27g32% of calories
- Fat13g35% of calories
- ✓ Protein-dense
- ✓ Cholesterol free
At a glance
One serving of Soy-Wasabi Spread on Toast (312 g) has 318 calories, with 28 g of protein, 27 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (35% of calories). It is high in protein (56% DV), dietary fiber (33% DV) and Vitamin C (22% DV). Keep an eye on sodium, which provides 32% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Dietary fiber33%
- Vitamin C22%
- Vitamin K36%
- Thiamine34%
- Riboflavin (B2)34%
Good source of
10–19% of the daily value
- Vitamin E11%
- Niacin16%
- Potassium19%
Watch
20%+ of the daily value
- Sodium32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup Edamame
5 oz Tofu
1 tbsp Lemon juice
1 tsp Wasabi paste
½ tsp Lemon zest- 🥄¼ tsp Salt
1 slice Whole wheat bread
½ tsp Sesame seeds
Directions
- 1
Cook edamame according to package directions and drain and rinse under cold running water to stop the cooking.
- 2
Puree the edamame, tofu, lemon juice, wasabi paste, lemon zest, and salt in a food processor.
- 3
Toast bread and spread the edamame spread onto toast. Garnish with sesame seeds and serve. The spread can be refrigerated in an airtight container for up to two days.
Vitamins & minerals
Amounts for 1 serving (312 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.1 μg | 0% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 43 μg | 36% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 402 μg | 100% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 115 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 423 mg | 42% |
| Iron | 6 mg | 72% |
| Potassium | 903 mg | 19% |
| Magnesium | 155 mg | 37% |
| Phosphorus | 435 mg | 62% |
| Zinc | 3 mg | 31% |
| Copper | 1 mg | 90% |
| Manganese | 3 mg | 119% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 10 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 318 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Soy-Wasabi Spread on Toast?
One serving of Soy-Wasabi Spread on Toast (1 serving) has 318 calories, which works out to 102 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Soy-Wasabi Spread on Toast high in protein?
Yes. It has 28 g of protein per serving, and 33% of its calories come from protein (8.7 g of protein per 100 calories).
Is Soy-Wasabi Spread on Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Soy-Wasabi Spread on Toast?
734 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Soy-Wasabi Spread on Toast?
5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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