⏱ 10 min totalTofu , Tomato and Avocado Salad
Per 1 serving · 563 g · 6 ingredients
of a 2,000 cal day
- Protein14g12% of calories
- Carbs31g25% of calories
- Fat34g63% of calories
- ✓ Cholesterol free
At a glance
One serving of Tofu , Tomato and Avocado Salad (563 g) has 450 calories, with 14 g of protein, 31 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (29% DV), dietary fiber (62% DV) and Vitamin C (60% DV). Keep an eye on saturated fat, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Dietary fiber62%
- Vitamin C60%
- Vitamin E37%
- Vitamin K53%
- Thiamine23%
Good source of
10–19% of the daily value
- Vitamin A13%
- Choline13%
- Selenium19%
Watch
20%+ of the daily value
- Saturated fat26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 fruit Avocado
2 medium whole Tomatoes
3 ½ oz Tofu- 🥄1 dash Salt
1 dash Black pepper
1 tbsp Balsamic vinegar
Directions
- 1
Chop the tomatoes, avocado, and tofu into bite-sized pieces.
- 2
Season with salt and pepper to taste, drizzle with balsamic vinegar, then gently mix to combine.
- 3
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (563 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 117 μg | 13% |
| Vitamin C | 54 mg | 60% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 37% |
| Vitamin K | 64 μg | 53% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 219 μg | 55% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 63% |
| Choline | 73 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 253 mg | 25% |
| Iron | 3 mg | 44% |
| Potassium | 1,724 mg | 37% |
| Magnesium | 124 mg | 30% |
| Phosphorus | 287 mg | 41% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 88% |
| Manganese | 1 mg | 51% |
| Selenium | 11 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 297 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,229 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 20 μg | — |
| Fructose | 5 g | — |
| Galactose | 0.2 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 6,330 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 450 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Tofu , Tomato and Avocado Salad?
One serving of Tofu , Tomato and Avocado Salad (1 serving) has 450 calories, which works out to 80 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Tofu , Tomato and Avocado Salad high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 12% 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 , Tomato and Avocado Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 25% 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 , Tomato and Avocado Salad?
197 mg per serving.
How much sugar is in Tofu , Tomato and Avocado Salad?
11 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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