⏱ 30 min totalAsian Tofu Salad
Per 1 serving · 535 g · 11 ingredients
of a 2,000 cal day
- Protein20g20% of calories
- Carbs27g27% of calories
- Fat23g52% of calories
- ✓ Cholesterol free
At a glance
One serving of Asian Tofu Salad (535 g) has 363 calories, with 20 g of protein, 27 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (39% DV), dietary fiber (21% DV) and Vitamin A (92% DV). Keep an eye on sodium, which provides 76% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber21%
- Vitamin A92%
- Vitamin K96%
- Thiamine22%
- Riboflavin (B2)21%
Good source of
10–19% of the daily value
- Vitamin C12%
- Vitamin E13%
- Niacin10%
- Pantothenic acid18%
- Choline15%
Watch
20%+ of the daily value
- Sodium76%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Canola oil
1 tbsp Rice wine vinegar
½ tbsp Honey
½ tbsp Tamari soy sauce
½ tbsp Sesame oil
½ tbsp Ginger root- 🥄½ tsp Salt
7 oz Tofu
1 ½ cup shredded Romaine lettuce
1 medium Carrots
½ cucumber Cucumber
Directions
- 1
Whisk together the canola oil, rice wine vinegar, honey, soy sauce, sesame oil, minced ginger, and salt in a bowl.
- 2
Place the tofu and one-third of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, about 12 to 15 minutes.
- 3
Remove the tofu from the heat, add one-fourth of the remaining dressing to the pan, and stir to coat.
- 4
Toss the lettuce, chopped carrots, and chopped cucumber with the remaining dressing.
- 5
Serve immediately, topped with the warm tofu.
Vitamins & minerals
Amounts for 1 serving (535 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 824 μg | 92% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 116 μg | 96% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 158 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 82 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 471 mg | 47% |
| Iron | 5 mg | 59% |
| Potassium | 922 mg | 20% |
| Magnesium | 115 mg | 27% |
| Phosphorus | 332 mg | 47% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 65% |
| Manganese | 2 mg | 70% |
| Selenium | 21 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 2,138 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 8,806 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.3 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 2 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 363 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Asian Tofu Salad?
One serving of Asian Tofu Salad (1 serving) has 363 calories, which works out to 68 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Asian Tofu Salad high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Asian Tofu Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Asian Tofu Salad?
1741 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Asian Tofu Salad?
16 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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