⏱ 20 min total

Sofritas Tofu Lettuce Wraps

Name: Sofritas Tofu Lettuce Wraps
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ tbsp Canola oil; ½ large Carrots; ⅛ medium Red bell pepper; ⅛ small raw Red onion; 3 ½ oz Tofu; ½ cloves, minced Garlic; ¼ tsp Turmeric; ½ tsp, ground Cumin seed; ¼ tsp Coriander seed; ¼ tsp Ground ginger; ½ tsp Chili powder; ½ tbsp Teriyaki sauce; ¼ lime yields Lime juice; ¼ dash Salt; 3 leaf outer Romaine lettuce; ⅛ cucumber Cucumber

Per 1 serving · 310 g · 16 ingredients

Calories

191

10%
of a 2,000 cal day

Protein
13g
25% of calories
Carbs
16g
31% of calories
Fat
10g
44% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Sofritas Tofu Lettuce Wraps (310 g) has 191 calories, with 13 g of protein, 16 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (26% DV), Vitamin A (79% DV) and Vitamin C (33% DV). Keep an eye on sodium, which provides 20% of the daily value.

Per 100 g

62cal

low energy density

Protein per 100 cal

6.8g

Net carbs

11g

carbs minus fiber

Fiber

4.9g

6 g sugar

High in

20%+ of the daily value

Protein26%
Vitamin A79%
Vitamin C33%
Vitamin K85%
Vitamin B621%
Folate (B9)37%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin E12%
Thiamine13%
Riboflavin (B2)10%
Pantothenic acid17%
Potassium14%

Watch

20%+ of the daily value

Sodium20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
Press the extra water out of the tofu by placing it between layers of paper towels with a heavy pan on top, changing the paper towels as needed.
2
In a large skillet, heat the oil over medium heat. Add the carrots, bell pepper, and onion, stirring well. Cook for 10-15 minutes until soft.
3
Add garlic and tofu to the pan, breaking the tofu into crumbles using a potato masher.
4
Stir in turmeric, cumin, coriander, ginger, chili powder, teriyaki sauce, and lime juice. Season with salt to taste and cook until the mixture is dry.
5
Let the mixture cool slightly, then spoon into lettuce leaves and top with fresh cucumber.

Vitamins & minerals

Amounts for 1 serving (310 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	713 μg	79%
Vitamin C	30 mg	33%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	102 μg	85%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.1 mg	10%
Niacin	1 mg	9%
Vitamin B6	0.3 mg	21%
Folate (B9)	150 μg	37%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	17%
Choline	19 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	252 mg	25%
Iron	5 mg	59%
Potassium	655 mg	14%
Magnesium	93 mg	22%
Phosphorus	219 mg	31%
Zinc	2 mg	15%
Copper	0.2 mg	28%
Manganese	1 mg	61%
Selenium	14 μg	26%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	1,286 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	7,841 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0.3 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 191 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

36min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
27min
Swimming laps

Common questions

How many calories are in Sofritas Tofu Lettuce Wraps?

One serving of Sofritas Tofu Lettuce Wraps (1 serving) has 191 calories, which works out to 62 calories per 100 g. That is about 9.5% of a 2,000-calorie day.

Are Sofritas Tofu Lettuce Wraps high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 25% 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.

Are Sofritas Tofu Lettuce Wraps keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sofritas Tofu Lettuce Wraps?

465 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sofritas Tofu Lettuce Wraps?

6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (310 g)

Calories191

% Daily Value*

Total fat 10g	13%
Saturated fat 0.9g	4%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 465mg	20%
Total carbohydrate 16g	6%
Dietary fiber 4.9g	18%
Total sugars 6g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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