Tofu Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tofu Salad contains 95 calories, 6.5g protein, 5.5g carbs, and 6g fat per one bowl (250g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 6.5g | 13% |
| Carbohydrates | 5.5g | 2% |
| Total Fat | 6.0g | 8% |
| Fiber | 2.0g | 7% |
| Sugar | 2.8g | -- |
| Saturated Fat | 0.90g | 4% |
| Sodium | 280.0mg | 12% |
| Potassium | 15.0mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 200.0mg | 1111% |
| Magnesium | 0.90mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 40.0mcg | 10% |
| Vitamin E | 2.0mg | 13% |
| Phosphorus | 120.0mg | 10% |
Is Tofu Salad Good for You?
Tofu Salad provides 95 calories per one bowl (250g) with 6.5g protein, 5.5g carbohydrates, and 6g fat. It is a source of sodium (12% dv), iron (1111% dv), zinc (773% dv).
A light salad with cubed or crumbled tofu, mixed greens, vegetables like cucumber, tomato, bell pepper, and a sesame or vinaigrette dressing
Key Health Benefits of Tofu Salad
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (773% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.5g protein per serving to support satiety and muscle maintenance.
How to Track Tofu Salad Nutrition with Gram
Use Gram to log tofu salad and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in tofu salad?
Tofu Salad contains 95 calories per one bowl (250g).
How much protein is in tofu salad?
Tofu Salad provides 6.5g of protein per one bowl (250g).
How many carbs are in tofu salad?
Tofu Salad has 5.5g of carbohydrates per one bowl (250g).
Is tofu salad good for tracking nutrition?
Yes. Tofu Salad can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tofu salad in a meal plan?
Use Tofu Salad as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track tofu salad and thousands of other foods with the Gram app.