⏱ 30 min total

Tofu Peanut Lettuce Wraps

Name: Tofu Peanut Lettuce Wraps
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 leaf outer Romaine lettuce; ¼ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper; ½ large Carrots; ½ medium Cucumber; 3 oz Tofu; 1 sprigs Cilantro; 2 tbsp Peanut butter; ½ tbsp Sesame oil; 1 tsp Tamari soy sauce; ¼ tsp Granulated sugar; ½ cloves, minced Garlic; ¼ lime yields Lime juice; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ dash Salt; ¼ tsp Coconut oil

Per 1 serving · 352 g · 15 ingredients

Calories

379

19%
of a 2,000 cal day

Protein
17g
16% of calories
Carbs
21g
20% of calories
Fat
28g
63% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu Peanut Lettuce Wraps (352 g) has 379 calories, with 17 g of protein, 21 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (33% DV), dietary fiber (20% DV) and Vitamin A (55% DV). Keep an eye on saturated fat, which provides 30% of the daily value.

Per 100 g

107cal

low energy density

Protein per 100 cal

4.4g

Net carbs

15g

carbs minus fiber

Fiber

5.7g

10 g sugar

High in

20%+ of the daily value

Protein33%
Dietary fiber20%
Vitamin A55%
Vitamin C70%
Vitamin E27%
Vitamin K44%

Good source of

10–19% of the daily value

Thiamine18%
Choline11%
Potassium16%
Zinc18%
Selenium19%

Watch

20%+ of the daily value

Saturated fat30%

Ingredients

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

1 leaf outer Romaine lettuce
¼ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper
½ large Carrots
½ medium Cucumber
3 oz Tofu
1 sprigs Cilantro
2 tbsp Peanut butter
½ tbsp Sesame oil
1 tsp Tamari soy sauce
¼ tsp Granulated sugar
½ cloves, minced Garlic
¼ lime yields Lime juice
🥄
¹⁄₁₆ tsp Crushed red pepper flakes
🥄
¼ dash Salt
¼ tsp Coconut oil

Directions

Prep 20 minCook 10 min

1
Coat a grill pan with coconut oil.
2
Drain the tofu, slice it in half, and press with a cloth until dry. Remove as much moisture as possible.
3
Grill the tofu for 5 minutes on each side or until crispy. Remove from heat and slice into strips.
4
To make the peanut dipping sauce, combine peanut butter, sesame oil, soy sauce, garlic, lime juice, sugar, and red pepper flakes. Mix well, adding water if needed to achieve the desired consistency and additional salt to taste.
5
Use a spiralizer or julienne peeler to create noodles out of carrots and cucumbers. If you don't have a peeler, cut these into thin strips.
6
De-seed and cut the bell pepper into matchsticks, wash and chop the cilantro, rinse and dry the lettuce leaves.
7
Layer tofu, bell pepper, carrots, cilantro, and cucumber in lettuce leaves and roll up. Serve topped with peanut sauce or on the side for dipping.

Vitamins & minerals

Amounts for 1 serving (352 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	499 μg	55%
Vitamin C	63 mg	70%
Vitamin D	0 μg	0%
Vitamin E	4 mg	27%
Vitamin K	53 μg	44%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.3 mg	22%
Niacin	5 mg	34%
Vitamin B6	0.5 mg	35%
Folate (B9)	125 μg	31%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	20%
Choline	62 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	232 mg	23%
Iron	3 mg	37%
Potassium	755 mg	16%
Magnesium	115 mg	27%
Phosphorus	276 mg	39%
Zinc	2 mg	18%
Copper	0.4 mg	43%
Manganese	1 mg	57%
Selenium	10 μg	19%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,269 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	5,234 μg	—
Caffeine	0 mg	—
Cystine	0.1 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	4 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.4 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	8 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	2 g	—
Sucrose	6 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	4 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 379 calories

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

72min
Walking (3.5 mph)
45min
Cycling (moderate)
32min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Tofu Peanut Lettuce Wraps?

One serving of Tofu Peanut Lettuce Wraps (1 serving) has 379 calories, which works out to 107 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Tofu Peanut Lettuce Wraps high in protein?

It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 16% 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 Tofu Peanut Lettuce Wraps keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 20% 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 Peanut Lettuce Wraps?

422 mg per serving.

How much sugar is in Tofu Peanut Lettuce Wraps?

10 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 (352 g)

Calories379

% Daily Value*

Total fat 28g	36%
Saturated fat 6g	30%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 422mg	18%
Total carbohydrate 21g	7%
Dietary fiber 5.7g	20%
Total sugars 10g
Protein 17g

* 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

More recipes

View all