Lentil and Tofu Salad with Feta and Broccoli calories & nutrition
Lentil and Tofu Salad with Feta and Broccoli contains 509 calories per serving (25% of a 2,000 kcal daily diet), with 24g fat, 39g carbs, and 35g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Lentil and Tofu Salad with Feta and Broccoli?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Cooked Brown Lentils | 150 g | 174 | 0.6 | 30.2 | 13.5 |
| Smoked Tofu Cubes | 80 g | 136 | 7.2 | 1.6 | 15.2 |
| Feta Cheese | 30 g | 79 | 6.3 | 1.2 | 4.3 |
| Mixed Green Lettuce | 50 g | 8 | 0.1 | 1.5 | 0.7 |
| Steamed Broccoli and Cauliflower | 60 g | 20 | 0.2 | 3.6 | 1.5 |
| Vinaigrette Dressing | 20 ml | 92 | 10 | 0.5 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Cooked Brown Lentils · Smoked Tofu Cubes · Feta Cheese · Mixed Green Lettuce · Steamed Broccoli and Cauliflower · Vinaigrette Dressing
How does Lentil and Tofu Salad with Feta and Broccoli compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Adasi (Persian Lentil and Potato Stew) | 310g | 407 | 20g | -102 kcal, less protein |
| Beef and Lentil Stew | 350g | 561 | 36g | +52 kcal, more protein |
| Beef Kabob Platter with Rice and Lentil Soup | 1045g | 1400 | 81g | +891 kcal, more protein |
| Beetroot and Lentil Salad with Avocado and Cherry Tomatoes | 355g | 441 | 13g | -68 kcal, less protein |
Frequently Asked Questions
Is Lentil and Tofu Salad with Feta and Broccoli healthy?
Yes. With 35g of protein and only 39g of carbs, Lentil and Tofu Salad with Feta and Broccoli is a nutritious meal. At 131 kcal/100 g, it has low energy density — filling without excessive calories.
Is Lentil and Tofu Salad with Feta and Broccoli good for weight loss?
Yes. At 509 calories with 35g protein, Lentil and Tofu Salad with Feta and Broccoli keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Lentil and Tofu Salad with Feta and Broccoli?
One serving contains 35g of protein, which is about 35% 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 Lentil and Tofu Salad with Feta and Broccoli?
- Macro split: fat 43%, carbs 30%, protein 27%
- Energy density: 131 kcal/100 g (low)
- Top calorie contributors: Cooked Brown Lentils, Smoked Tofu Cubes, Vinaigrette Dressing
How long does it take to burn off Lentil and Tofu Salad with Feta and Broccoli?
- Jogging: ~58 min
- Cycling: ~67 min
- Walking: ~125 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Lentil and Tofu Salad with Feta and Broccoli?
- kcal: 25% of daily intake
- Fat: 35% of daily intake
- Carb: 19% of daily intake
- Protein: 35% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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