⏱ 25 min totalTofu, Grapefruit, and Avocado Salad with Miso-Tahini Dressing
Per 1 serving · 324 g · 13 ingredients
of a 2,000 cal day
- Protein13g13% of calories
- Carbs23g21% of calories
- Fat31g66% of calories
- ✓ Cholesterol free
At a glance
One serving of Tofu, Grapefruit, and Avocado Salad with Miso-Tahini Dressing (324 g) has 394 calories, with 13 g of protein, 23 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (27% DV), dietary fiber (33% DV) and Vitamin A (24% DV). Keep an eye on saturated fat, which provides 22% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber33%
- Vitamin A24%
- Vitamin C58%
- Vitamin E26%
- Vitamin K170%
Good source of
10–19% of the daily value
- Niacin12%
- Choline10%
- Potassium18%
- Zinc17%
Watch
20%+ of the daily value
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 ½ oz Tofu
1 tbsp Olive oil- 🥄¾ tbsp Za'atar
½ tbsp Pink grapefruit juice
¼ large Grapefruit
½ tbsp Tahini
¼ tbsp Miso
¼ lemon yields Lemon juice
¼ tsp Honey- 🥄¼ dash Salt
¼ dash Black pepper
¼ fruit Avocado
1 ¼ cup Spinach
Directions
- 1
Place the tofu on a paper towel-lined tray and press to dry.
- 2
Heat half of the olive oil in a large nonstick or cast iron skillet over medium-low heat until shimmering. Add the tofu and cook, turning occasionally, until golden brown and crisp on all sides, about 10 minutes. Sprinkle with half of the za'atar and toss to coat. Transfer the tofu to a paper towel-lined plate to drain. Set aside the remaining oil in the pan to cool slightly.
- 3
In a medium bowl, combine the reserved grapefruit juice, tahini, miso paste, lemon juice, honey, and half of the remaining olive oil. Whisk until smooth, adding more grapefruit juice or water as necessary to achieve a smooth, pourable consistency. Season with salt and pepper to taste.
- 4
In a large bowl, combine the tofu, grapefruit segments, and avocado. Add the remaining olive oil and za'atar, season with salt, and gently fold together.
- 5
Add the spinach and half of the dressing to the bowl and gently fold to combine. Serve immediately, drizzling the remaining dressing on top.
Vitamins & minerals
Amounts for 1 serving (324 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 220 μg | 24% |
| Vitamin C | 52 mg | 58% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 203 μg | 170% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 152 μg | 38% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 349 mg | 35% |
| Iron | 5 mg | 66% |
| Potassium | 834 mg | 18% |
| Magnesium | 99 mg | 23% |
| Phosphorus | 235 mg | 34% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 65% |
| Manganese | 1 mg | 49% |
| Selenium | 14 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,605 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 | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 942 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 394 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Tofu, Grapefruit, and Avocado Salad with Miso-Tahini Dressing?
One serving of Tofu, Grapefruit, and Avocado Salad with Miso-Tahini Dressing (1 serving) has 394 calories, which works out to 122 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Tofu, Grapefruit, and Avocado Salad with Miso-Tahini Dressing high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 13% 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 Tofu, Grapefruit, and Avocado Salad with Miso-Tahini Dressing keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tofu, Grapefruit, and Avocado Salad with Miso-Tahini Dressing?
425 mg per serving.
How much sugar is in Tofu, Grapefruit, and Avocado Salad with Miso-Tahini Dressing?
8.9 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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