Tofu and Vegetable Salad calories & nutrition
Tofu and Vegetable Salad contains 237 calories per serving (12% of a 2,000 kcal daily diet), with 15g fat, 16g carbs, and 12g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tofu and Vegetable Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Firm Tofu | 3.5 oz | 84 | 4.5 | 2 | 9 |
| Cucumber | 2 oz | 9 | 0.1 | 2 | 0.4 |
| Avocado | 1.5 oz | 68 | 6.3 | 3.6 | 0.8 |
| Yellow Bell Pepper | 1.5 oz | 12 | 0.1 | 2.7 | 0.4 |
| Spinach | 1 oz | 7 | 0.1 | 1 | 0.8 |
| Snow Peas | 1 oz | 12 | 0.1 | 2.1 | 0.8 |
| Balsamic Vinaigrette | 0.5 floz | 45 | 4 | 2.2 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Firm Tofu · Cucumber · Avocado · Yellow Bell Pepper · Spinach · Snow Peas · Balsamic Vinaigrette
How does Tofu and Vegetable Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Arroz Caldo with Fried Tofu and Lumpia | 565g | 720 | 34g | +483 kcal, more protein |
| Asian Fusion Salad with Crispy Tofu and Pomegranate | 390g | 587 | 19g | +350 kcal, more protein |
| Asian Noodle Salad with Tofu | 400g | 904 | 33g | +667 kcal, more protein |
| Asian Noodle Salad with Tofu and Vegetables | 410g | 559 | 21g | +322 kcal, more protein |
Frequently Asked Questions
Is Tofu and Vegetable Salad healthy?
In moderation. Tofu and Vegetable Salad is calorie-dense at 86 kcal/4 oz. With 12g protein and 16g carbs, it provides good nutrition but watch portion sizes.
Is Tofu and Vegetable Salad good for weight loss?
At 237 calories per serving, Tofu and Vegetable Salad 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 Tofu and Vegetable Salad?
One serving contains 12g of protein, which is about 12% 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 Vegetable Salad?
- Macro split: fat 58%, carbs 26%, protein 16%
- Energy density: 86 kcal/4 oz (low)
- Top calorie contributors: Firm Tofu, Avocado, Balsamic Vinaigrette
How long does it take to burn off Tofu and Vegetable Salad?
- Jogging: ~27 min
- Cycling: ~31 min
- Walking: ~58 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tofu and Vegetable Salad?
- kcal: 12% of daily intake
- Fat: 22% of daily intake
- Carb: 8% of daily intake
- Protein: 12% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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