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Tofu Salad⏱ 10 min total
Recipes

Tofu Salad

Per 1 serving · 285 g · 5 ingredients

Calories
215
11%
of a 2,000 cal day
  • Protein
    9g
    16% of calories
  • Carbs
    9.1g
    16% of calories
  • Fat
    18g
    69% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Tofu Salad (285 g) has 215 calories, with 9 g of protein, 9.1 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (69% of calories). It is high in Vitamin A (49% DV), Vitamin K (94% DV) and folate (b9) (39% DV).

Per 100 g
76cal
low energy density
Protein per 100 cal
4.2g
Net carbs
5g
carbs minus fiber
Fiber
4g
3.6 g sugar

High in

20%+ of the daily value

  • Vitamin A49%
  • Vitamin K94%
  • Folate (B9)39%
  • Calcium21%
  • Iron32%
  • Phosphorus21%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin C16%
  • Vitamin E16%
  • Thiamine12%
  • Vitamin B613%
  • Potassium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min
  1. 1

    Gently mix the shredded lettuce, cherry tomatoes, cubed tofu, olive oil, and red onion in a bowl.

  2. 2

    Enjoy!

Vitamins & minerals

Amounts for 1 serving (285 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A441 μg
49%
Vitamin C14 mg
16%
Vitamin D0 μg
0%
Vitamin E2 mg
16%
Vitamin K112 μg
94%
Thiamine0.1 mg
12%
Riboflavin (B2)0.1 mg
9%
Niacin1 mg
5%
Vitamin B60.2 mg
13%
Folate (B9)155 μg
39%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
6%
Choline38 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium213 mg
21%
Iron3 mg
32%
Potassium535 mg
11%
Magnesium53 mg
13%
Phosphorus149 mg
21%
Zinc1 mg
10%
Copper0.3 mg
32%
Manganese1 mg
33%
Selenium9 μg
16%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene75 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene5,247 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene1,917 μg—
Lysine0.5 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats11 g—
Phenylalanine0.5 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine0.5 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 215 calories

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

  • 41min
    Walking (3.5 mph)
  • 26min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 30min
    Swimming laps

Common questions

How many calories are in Tofu Salad?

One serving of Tofu Salad (1 serving) has 215 calories, which works out to 76 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Tofu Salad high in protein?

Not especially. It has 9 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tofu Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 16% 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 Salad?

22 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Tofu Salad?

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

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