Quinoa Kale Salad with Tofu and Avocado calories & nutrition
Quinoa Kale Salad with Tofu and Avocado contains 408 calories per serving (20% of a 2,000 kcal daily diet), with 22g fat, 40g carbs, and 18g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Quinoa Kale Salad with Tofu and Avocado?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Cooked Quinoa | 120 g | 144 | 2.3 | 25.6 | 5.3 |
| Kale | 40 g | 20 | 0.4 | 3.5 | 1.7 |
| Tofu Cubes | 80 g | 61 | 3.8 | 1.5 | 6.5 |
| Cherry Tomatoes | 50 g | 9 | 0.1 | 1.9 | 0.4 |
| Avocado | 45 g | 72 | 6.6 | 3.8 | 0.9 |
| Mushrooms | 30 g | 7 | 0.1 | 1 | 0.9 |
| Lemon Tahini Dressing | 20 ml | 95 | 9 | 2.5 | 2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Cooked Quinoa · Kale · Tofu Cubes · Cherry Tomatoes · Avocado · Mushrooms · Lemon Tahini Dressing
How does Quinoa Kale Salad with Tofu and Avocado compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Avocado and Egg Salad with Quinoa and Feta | 295g | 513 | 15g | +105 kcal, less protein |
| Baked Cod with Quinoa, Broccoli, and Sweet Potato | 455g | 374 | 35g | -34 kcal, more protein |
| Baked Cod with Quinoa, Roasted Cauliflower, and Sweet Potato | 489g | 378 | 34g | -30 kcal, more protein |
| Baked Fish with Quinoa and Broccoli | 235g | 340 | 38g | -68 kcal, more protein |
Frequently Asked Questions
Is Quinoa Kale Salad with Tofu and Avocado healthy?
In moderation. Quinoa Kale Salad with Tofu and Avocado is calorie-dense at 106 kcal/100 g. With 18g protein and 40g carbs, it provides good nutrition but watch portion sizes.
Is Quinoa Kale Salad with Tofu and Avocado good for weight loss?
Yes. At 408 calories with 18g protein, Quinoa Kale Salad with Tofu and Avocado keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Quinoa Kale Salad with Tofu and Avocado?
One serving contains 18g of protein, which is about 18% 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 Quinoa Kale Salad with Tofu and Avocado?
- Macro split: fat 49%, carbs 39%, protein 12%
- Energy density: 106 kcal/100 g (low)
- Top calorie contributors: Cooked Quinoa, Lemon Tahini Dressing, Avocado
How long does it take to burn off Quinoa Kale Salad with Tofu and Avocado?
- Jogging: ~47 min
- Cycling: ~54 min
- Walking: ~100 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Quinoa Kale Salad with Tofu and Avocado?
- kcal: 20% of daily intake
- Fat: 32% of daily intake
- Carb: 20% of daily intake
- Protein: 18% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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