Tofu and Cottage Cheese Salad calories & nutrition
Tofu and Cottage Cheese Salad contains 370 calories per serving (19% of a 2,000 kcal daily diet), with 20g fat, 16g carbs, and 32g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tofu and Cottage Cheese Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Cottage Cheese | 100 g | 98 | 4 | 3.5 | 12 |
| Marinated Tofu | 120 g | 180 | 10 | 4.5 | 18 |
| Cucumber | 60 g | 9 | 0.1 | 1.5 | 0.4 |
| Tomato | 80 g | 14 | 0.2 | 3 | 0.7 |
| Avocado | 40 g | 64 | 6 | 3.4 | 0.8 |
| Mixed Salad Leaves | 30 g | 5 | 0.1 | 0.5 | 0.5 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Cottage Cheese · Marinated Tofu · Cucumber · Tomato · Avocado · Mixed Salad Leaves
How does Tofu and Cottage Cheese Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Arroz Caldo with Fried Tofu and Lumpia | 565g | 720 | 34g | +350 kcal, more protein |
| Asian Fusion Salad with Crispy Tofu and Pomegranate | 390g | 587 | 19g | +217 kcal, less protein |
| Asian Noodle Salad with Tofu | 400g | 904 | 33g | +534 kcal, more protein |
| Asian Noodle Salad with Tofu and Vegetables | 410g | 559 | 21g | +189 kcal, less protein |
Frequently Asked Questions
Is Tofu and Cottage Cheese Salad healthy?
In moderation. Tofu and Cottage Cheese Salad is calorie-dense at 86 kcal/100 g. With 32g protein and 16g carbs, it provides good nutrition but watch portion sizes.
Is Tofu and Cottage Cheese Salad good for weight loss?
Yes. At 370 calories with 32g protein, Tofu and Cottage Cheese Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Tofu and Cottage Cheese Salad?
One serving contains 32g of protein, which is about 32% 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 and Cottage Cheese Salad?
- Macro split: fat 50%, carbs 18%, protein 32%
- Energy density: 86 kcal/100 g (low)
- Top calorie contributors: Marinated Tofu, Cottage Cheese, Avocado
How long does it take to burn off Tofu and Cottage Cheese Salad?
- Jogging: ~42 min
- Cycling: ~49 min
- Walking: ~91 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tofu and Cottage Cheese Salad?
- kcal: 19% of daily intake
- Fat: 29% of daily intake
- Carb: 8% of daily intake
- Protein: 32% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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