⏱ 10 min totalVegan Tofu "Egg" Salad
Per 1 serving · 261 g · 9 ingredients
of a 2,000 cal day
- Protein17g27% of calories
- Carbs5.2g8% of calories
- Fat18g64% of calories
- ✓ Keto-friendly
- ✓ Cholesterol free
At a glance
One serving of Vegan Tofu "Egg" Salad (261 g) has 241 calories, with 17 g of protein, 5.2 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (34% DV), Vitamin K (29% DV) and calcium (43% DV). Keep an eye on sodium, which provides 72% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin K29%
- Calcium43%
- Iron56%
- Phosphorus36%
- Copper49%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin A17%
- Thiamine13%
- Riboflavin (B2)12%
- Vitamin B614%
- Folate (B9)19%
Watch
20%+ of the daily value
- Sodium72%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
7 oz Tofu- 🥄³⁄₁₆ tbsp Black salt
1 tbsp Vegan mayonnaise
1 tbsp Distilled vinegar- 🥄¼ tsp Celery salt
½ tsp Paprika
1 tsp Dill
¼ tsp Turmeric
1 leaf outer Romaine lettuce
Directions
- 1
Drain the firm tofu well. In a medium bowl, mash the tofu with the black salt using a fork or potato masher until it reaches an egg-salad-like texture.
- 2
Fold in the vegan mayo, vinegar, celery salt, paprika, dill, and turmeric until evenly combined. Spoon into a romaine lettuce leaf and serve immediately.
Vitamins & minerals
Amounts for 1 serving (261 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 149 μg | 17% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 34 μg | 29% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 77 μg | 19% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 59 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 428 mg | 43% |
| Iron | 4 mg | 56% |
| Potassium | 402 mg | 9% |
| Magnesium | 81 mg | 19% |
| Phosphorus | 254 mg | 36% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 49% |
| Manganese | 1 mg | 61% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,738 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 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 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 241 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Vegan Tofu "Egg" Salad?
One serving of Vegan Tofu "Egg" Salad (1 serving) has 241 calories, which works out to 92 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Vegan Tofu "Egg" Salad high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 27% 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 Vegan Tofu "Egg" Salad keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Vegan Tofu "Egg" Salad?
1654 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Tofu "Egg" Salad?
1.7 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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