Salmon and Tofu Salad with Kale calories & nutrition
Salmon and Tofu Salad with Kale contains 442 calories per serving (22% of a 2,000 kcal daily diet), with 24g fat, 28g carbs, and 29g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Salmon and Tofu Salad with Kale?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Grilled Salmon | 100 g | 208 | 13 | 0 | 20 |
| Firm Tofu | 50 g | 41 | 2.4 | 0.9 | 4 |
| Kale | 40 g | 20 | 0.4 | 3.5 | 1.7 |
| Roasted Sweet Potato | 60 g | 54 | 0.1 | 12.6 | 1 |
| Cherry Tomatoes | 30 g | 5 | 0.1 | 1.1 | 0.3 |
| Chickpeas | 20 g | 33 | 0.5 | 5.5 | 1.8 |
| Bell Peppers | 30 g | 8 | 0.1 | 1.8 | 0.3 |
| Red Cabbage | 20 g | 6 | 0 | 1.5 | 0.3 |
| Vinaigrette Dressing | 15 ml | 67 | 7 | 1 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Grilled Salmon · Firm Tofu · Kale · Roasted Sweet Potato · Cherry Tomatoes · Chickpeas · Bell Peppers · Red Cabbage · Vinaigrette Dressing
How does Salmon and Tofu Salad with Kale compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air-fried Salmon Fillets | 600g | 1200 | 132g | +758 kcal, more protein |
| Airline meal with salmon, rice, roast beef, and bread | 420g | 767 | 55g | +325 kcal, more protein |
| Assorted breakfast platter with smoked salmon, eggs, and ham | 400g | 736 | 49g | +294 kcal, more protein |
| Assorted brunch plate with wraps, salmon smørrebrød, and pastries | 385g | 935 | 33g | +493 kcal, more protein |
Frequently Asked Questions
Is Salmon and Tofu Salad with Kale healthy?
In moderation. Salmon and Tofu Salad with Kale is calorie-dense at 121 kcal/100 g. With 29g protein and 28g carbs, it provides good nutrition but watch portion sizes.
Is Salmon and Tofu Salad with Kale good for weight loss?
Yes. At 442 calories with 29g protein, Salmon and Tofu Salad with Kale keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Salmon and Tofu Salad with Kale?
One serving contains 29g of protein, which is about 29% 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 Salmon and Tofu Salad with Kale?
- Macro split: fat 48%, carbs 25%, protein 27%
- Energy density: 121 kcal/100 g (low)
- Top calorie contributors: Grilled Salmon, Vinaigrette Dressing, Roasted Sweet Potato
How long does it take to burn off Salmon and Tofu Salad with Kale?
- Jogging: ~51 min
- Cycling: ~58 min
- Walking: ~108 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Salmon and Tofu Salad with Kale?
- kcal: 22% of daily intake
- Fat: 34% of daily intake
- Carb: 14% of daily intake
- Protein: 29% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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