Tofu Salad Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tofu Salad contains 140 calories, 5g protein, 22g carbs, and 3g fat per 2 rolls (180g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — 2 rolls (180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 140 kcal | 7% |
| Protein | 5.0g | 10% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 3.0g | 4% |
| Fiber | 2.0g | 7% |
| Sugar | 2.0g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 200.0mg | 9% |
| Potassium | 5.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 150.0mg | 833% |
| Magnesium | 0.50mg | 0% |
| Zinc | 60.0mg | 545% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 200.0mg | 16% |
Is Tofu Salad Good for You?
Tofu Salad provides 140 calories per 2 rolls (180g) with 5g protein, 22g carbohydrates, and 3g fat. It is a source of iron (833% dv), zinc (545% dv), vitamin b6 (29% dv).
Fresh rice paper rolls filled with tofu, rice vermicelli, lettuce, and herbs
Key Health Benefits of Tofu Salad
- Iron (833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (16% DV): Supports balanced nutrition when included as part of your daily meals.
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 140 calories per 2 rolls (180g).
How much protein is in tofu salad?
Tofu Salad provides 5g of protein per 2 rolls (180g).
How many carbs are in tofu salad?
Tofu Salad has 22g of carbohydrates per 2 rolls (180g).
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.