Poha Salad with Tofu and Soy Chunks calories & nutrition
Poha Salad with Tofu and Soy Chunks contains 559 calories per serving (28% of a 2,000 kcal daily diet), with 28g fat, 51g carbs, and 30g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Poha Salad with Tofu and Soy Chunks?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Poha (Flattened Rice) | 1.5 oz | 150 | 1 | 33 | 3 |
| Tofu (firm, diced) | 3 oz | 80 | 5 | 2 | 9 |
| Soy Chunks (rehydrated) | 2 oz | 100 | 1 | 8 | 15 |
| Red Onion (diced) | 1 oz | 12 | 0 | 3 | 0 |
| Tomato (diced) | 1.5 oz | 10 | 0 | 2 | 0 |
| Cucumber (diced) | 1 oz | 5 | 0 | 1 | 0 |
| Peanuts | 0.5 oz | 80 | 7 | 2 | 3 |
| Green Chili | 0.1 oz | 2 | 0 | 0 | 0 |
| Oil (for seasoning) | 0.5 floz | 120 | 14 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Poha (Flattened Rice) · Tofu (firm, diced) · Soy Chunks (rehydrated) · Red Onion (diced) · Tomato (diced) · Cucumber (diced) · Peanuts · Green Chili · Oil (for seasoning)
How does Poha Salad with Tofu and Soy Chunks compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Poha | 190g | 347 | 5g | -212 kcal, less protein |
| Poha with Boiled Eggs | 320g | 598 | 23g | +39 kcal, less protein |
| Poha with Broad Beans and Milk | 385g | 410 | 13g | -149 kcal, less protein |
| Poha with Chana Dal | 180g | 620 | 14g | +61 kcal, less protein |
Frequently Asked Questions
Is Poha Salad with Tofu and Soy Chunks healthy?
Yes. With 30g of protein and only 51g of carbs, Poha Salad with Tofu and Soy Chunks is a nutritious meal. At 201 kcal/4 oz, it has medium energy density — filling without excessive calories.
Is Poha Salad with Tofu and Soy Chunks good for weight loss?
Yes. At 559 calories with 30g protein, Poha Salad with Tofu and Soy Chunks keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Poha Salad with Tofu and Soy Chunks?
One serving contains 30g of protein, which is about 30% 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 Poha Salad with Tofu and Soy Chunks?
- Macro split: fat 45%, carbs 36%, protein 19%
- Energy density: 201 kcal/4 oz (medium)
- Top calorie contributors: Poha (Flattened Rice), Oil (for seasoning), Soy Chunks (rehydrated)
How long does it take to burn off Poha Salad with Tofu and Soy Chunks?
- Jogging: ~64 min
- Cycling: ~74 min
- Walking: ~137 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Poha Salad with Tofu and Soy Chunks?
- kcal: 28% of daily intake
- Fat: 40% of daily intake
- Carb: 26% of daily intake
- Protein: 30% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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