Salad with tofu

Salad with tofu

Lunch

Item Rating: 87/100

1 serving (200 grams) contains 150 calories, 12.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

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176.5
calories
14.1
protein
11.8
carbohydrates
9.4
fat

Nutrition Information

1 cup (235.3g)
Calories
176.5
% Daily Value*
Total Fat 9.4 g 12%
Saturated Fat 1.8 g 9%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 235.3 mg 10%
Total Carbohydrates 11.8 g 4%
Dietary Fiber 4.7 g 16%
Sugars 3.5 g
protein 14.1 g 28%
Vitamin D 0 mcg 0%
Calcium 176.5 mg 13%
Iron 2.9 mg 16%
Potassium 470.6 mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar
🥩 High protein
🍞 Low carbs

Source of Calories

25.1%
30.0%
45.0%
Fat: 84 cal (45.0%)
Protein: 56 cal (30.0%)
Carbs: 47 cal (25.1%)

About Salad with tofu

Salad with tofu is a nutritious and versatile dish often inspired by Asian and global fusion cuisine. It typically features fresh, vibrant greens like spinach or kale, crunchy vegetables such as carrots, cucumbers, and bell peppers, and protein-packed tofu, which may be baked, pan-seared, or cubed raw. Common additions include sesame seeds, edamame, or a tangy soy-based dressing to enhance flavor. Tofu, made from soybeans, is an excellent source of plant-based protein, iron, and calcium, making this dish ideal for vegetarians and vegans. The colorful vegetables provide essential vitamins, antioxidants, and fiber, supporting overall health. While generally light and wholesome, the dish's nutritional value can vary depending on preparation methods; fried tofu or heavy dressings may increase calorie and fat content. Salad with tofu offers a delicious, customizable option for a balanced meal, perfect for maintaining energy and promoting wellness.