Quinoa Salad with Roasted Pumpkin and Tofu calories & nutrition
Quinoa Salad with Roasted Pumpkin and Tofu contains 349 calories per serving (17% of a 2,000 kcal daily diet), with 16g fat, 41g carbs, and 9g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Quinoa Salad with Roasted Pumpkin and Tofu?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Roasted Pumpkin | 120 g | 108 | 4 | 18 | 1 |
| Firm Tofu | 80 g | 68 | 4 | 2 | 6 |
| Quinoa | 50 g | 60 | 1 | 10 | 2 |
| Lettuce | 30 g | 5 | 0 | 1 | 0 |
| Red Cabbage | 20 g | 6 | 0 | 1 | 0 |
| Bell Peppers | 40 g | 12 | 0 | 3 | 0 |
| Sweet Corn | 15 g | 14 | 0 | 3 | 0 |
| Onion | 20 g | 8 | 0 | 2 | 0 |
| Vinaigrette Dressing | 15 ml | 68 | 7 | 1 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Roasted Pumpkin · Firm Tofu · Quinoa · Lettuce · Red Cabbage · Bell Peppers · Sweet Corn · Onion · Vinaigrette Dressing
How does Quinoa Salad with Roasted Pumpkin and Tofu compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Baked Cod with Quinoa, Broccoli, and Sweet Potato | 455g | 374 | 35g | +25 kcal, more protein |
| Baked Cod with Quinoa, Roasted Cauliflower, and Sweet Potato | 489g | 378 | 34g | +29 kcal, more protein |
| Baked Fish with Quinoa and Broccoli | 235g | 340 | 38g | -9 kcal, more protein |
| Baked Fish with Quinoa Salad and Roasted Cabbage | 430g | 520 | 50g | +171 kcal, more protein |
Frequently Asked Questions
Is Quinoa Salad with Roasted Pumpkin and Tofu healthy?
Yes. With 9g of protein and only 41g of carbs, Quinoa Salad with Roasted Pumpkin and Tofu is a nutritious meal. At 89 kcal/100 g, it has low energy density — filling without excessive calories.
Is Quinoa Salad with Roasted Pumpkin and Tofu good for weight loss?
At 349 calories per serving, Quinoa Salad with Roasted Pumpkin and Tofu is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Quinoa Salad with Roasted Pumpkin and Tofu?
One serving contains 9g of protein, which is about 9% 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 Salad with Roasted Pumpkin and Tofu?
- Macro split: fat 41%, carbs 47%, protein 12%
- Energy density: 89 kcal/100 g (low)
- Top calorie contributors: Roasted Pumpkin, Firm Tofu, Vinaigrette Dressing
How long does it take to burn off Quinoa Salad with Roasted Pumpkin and Tofu?
- Jogging: ~40 min
- Cycling: ~46 min
- Walking: ~85 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Quinoa Salad with Roasted Pumpkin and Tofu?
- kcal: 17% of daily intake
- Fat: 23% of daily intake
- Carb: 21% of daily intake
- Protein: 9% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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