Kale and Quinoa Salad with Tofu and Chickpeas calories & nutrition
Kale and Quinoa Salad with Tofu and Chickpeas contains 449 calories per serving (22% of a 2,000 kcal daily diet), with 21g fat, 51g carbs, and 17g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Kale and Quinoa Salad with Tofu and Chickpeas?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Kale | 100 g | 50 | 1 | 9 | 3 |
| Quinoa | 80 g | 96 | 1.5 | 17 | 3.5 |
| Tofu | 60 g | 46 | 2.5 | 1 | 5 |
| Roasted Chickpeas | 30 g | 110 | 4 | 14 | 5 |
| Apple slices | 40 g | 21 | 0.1 | 5.5 | 0.1 |
| Balsamic Vinaigrette | 30 ml | 120 | 12 | 3 | 0 |
| Pickled Red Cabbage | 20 g | 6 | 0 | 1.5 | 0.2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Kale · Quinoa · Tofu · Roasted Chickpeas · Apple slices · Balsamic Vinaigrette · Pickled Red Cabbage
How does Kale and Quinoa Salad with Tofu and Chickpeas compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Avocado Toast with Egg and Kale Salad | 285g | 408 | 15g | -41 kcal, less protein |
| Baked Salmon with New Potatoes, Kale, Carrots and Cannellini Beans | 470g | 572 | 39g | +123 kcal, more protein |
| Baked Salmon with White Rice, Steamed Broccoli, and Kale Salad | 460g | 746 | 48g | +297 kcal, more protein |
| Breaded Chicken with Kale and Quinoa Salad | 299g | 551 | 37g | +102 kcal, more protein |
Frequently Asked Questions
Is Kale and Quinoa Salad with Tofu and Chickpeas healthy?
Yes. With 17g of protein and only 51g of carbs, Kale and Quinoa Salad with Tofu and Chickpeas is a nutritious meal. At 125 kcal/100 g, it has low energy density — filling without excessive calories.
Is Kale and Quinoa Salad with Tofu and Chickpeas good for weight loss?
Yes. At 449 calories with 17g protein, Kale and Quinoa Salad with Tofu and Chickpeas keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Kale and Quinoa Salad with Tofu and Chickpeas?
One serving contains 17g of protein, which is about 17% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Kale and Quinoa Salad with Tofu and Chickpeas?
- Macro split: fat 42%, carbs 45%, protein 13%
- Energy density: 125 kcal/100 g (low)
- Top calorie contributors: Balsamic Vinaigrette, Roasted Chickpeas, Quinoa
How long does it take to burn off Kale and Quinoa Salad with Tofu and Chickpeas?
- Jogging: ~51 min
- Cycling: ~59 min
- Walking: ~110 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Kale and Quinoa Salad with Tofu and Chickpeas?
- kcal: 22% of daily intake
- Fat: 30% of daily intake
- Carb: 26% of daily intake
- Protein: 17% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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