Tofu Garden Salad with Balsamic Dressing calories & nutrition
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Tofu Garden Salad with Balsamic Dressing contains 382 calories per serving (19% of a 2,000 kcal daily diet), with 29g fat, 15g carbs, and 17g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tofu Garden Salad with Balsamic Dressing?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Firm Tofu | 5.3 oz | 126 | 7 | 3 | 13 |
| Mixed Salad Greens | 2 oz | 10 | 0 | 2 | 1 |
| Red Bell Pepper | 2.5 oz | 22 | 0.2 | 4.5 | 0.7 |
| Cucumber | 1.5 oz | 6 | 0 | 1.5 | 0.3 |
| Walnuts | 0.5 oz | 93 | 9 | 2 | 2 |
| Balsamic Vinaigrette | 1 floz | 125 | 13 | 2 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Firm Tofu · Mixed Salad Greens · Red Bell Pepper · Cucumber · Walnuts · Balsamic Vinaigrette
How does Tofu Garden Salad with Balsamic Dressing compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Arroz Caldo with Fried Tofu and Lumpia | 565g | 720 | 34g | +338 kcal, more protein |
| Asian Fusion Salad with Crispy Tofu and Pomegranate | 390g | 587 | 19g | +205 kcal, more protein |
| Asian Noodle Salad with Tofu | 400g | 904 | 33g | +522 kcal, more protein |
| Asian Noodle Salad with Tofu and Vegetables | 410g | 559 | 21g | +177 kcal, more protein |
Frequently Asked Questions
Is Tofu Garden Salad with Balsamic Dressing healthy?
In moderation. Tofu Garden Salad with Balsamic Dressing is calorie-dense at 119 kcal/4 oz. With 17g protein and 15g carbs, it provides good nutrition but watch portion sizes.
Is Tofu Garden Salad with Balsamic Dressing good for weight loss?
Yes. At 382 calories with 17g protein, Tofu Garden Salad with Balsamic Dressing keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Tofu Garden Salad with Balsamic Dressing?
One serving contains 17g of protein, which is about 17% 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 Tofu Garden Salad with Balsamic Dressing?
- Macro split: fat 69%, carbs 16%, protein 15%
- Energy density: 119 kcal/4 oz (low)
- Top calorie contributors: Firm Tofu, Balsamic Vinaigrette, Walnuts
How long does it take to burn off Tofu Garden Salad with Balsamic Dressing?
- Jogging: ~44 min
- Cycling: ~50 min
- Walking: ~94 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tofu Garden Salad with Balsamic Dressing?
- kcal: 19% of daily intake
- Fat: 42% of daily intake
- Carb: 8% of daily intake
- Protein: 17% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
