1 serving (200 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 3.5 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Tofu salad
Tofu salad is a versatile dish made from tofu, a soybean-based protein originating from East Asia, often associated with Chinese and Japanese cuisines. Tofu is a high-protein, low-fat ingredient that is cholesterol-free and rich in essential minerals like calcium and iron. This dish typically includes a mixture of fresh vegetables, such as lettuce, cucumbers, and tomatoes, with a variety of dressings or condiments that enhance its flavor. Nutritionally, tofu salad provides a good balance of macronutrients and essential vitamins such as vitamin C when paired with fresh vegetables, making it a nutritious and satisfying meal for many dietary preferences.
Health Benefits
- Tofu is a complete protein, containing all nine essential amino acids, which supports muscle repair and overall health.
- Rich in isoflavones, tofu may help improve bone density and reduce the risks of osteoporosis.
- Tofu contains significant amounts of iron (approximately 2.8 mg per 100g) which supports healthy oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store tofu properly in the refrigerator in water, changing the water daily. Prepare fresh vegetables close to serving for optimal flavor and nutrient retention.
Common Questions About Tofu salad Nutrition
Is tofu salad high in protein?
Tofu salad can be a good source of protein depending on the amount of tofu used. A half-cup (approx. 126g) of firm tofu contains about 10 grams of protein. This makes tofu salad a good option for those looking to add plant-based protein to their diet.
Can I eat tofu salad on a keto diet?
Tofu itself is low in carbs, with about 2 grams of net carbs per half-cup serving of firm tofu, so it can fit into a keto diet. However, the additional ingredients in the salad, such as dressing or starchy vegetables, may affect its carb content. Opt for keto-friendly ingredients like leafy greens, avocado, and olive oil-based dressing for a suitable option.
What are the health benefits of tofu salad?
Tofu salad provides several health benefits, including being rich in plant-based protein and isoflavones, which may support heart health. It also contains essential nutrients like calcium and iron. If prepared with fresh vegetables, it adds vitamins like vitamin C, vitamin K, and fiber for improved digestion and overall health.
How much tofu salad should I eat per serving?
A typical serving size of tofu salad is about 1 to 1.5 cups, which provides a balanced portion of protein, fiber, and nutrients. If you're aiming to keep calories controlled, focus on using a moderate amount of dressing and nutrient-dense vegetables.
How does tofu salad compare to other protein salads like chicken or egg salad?
Tofu salad is lower in saturated fat compared to chicken or egg salads, making it a heart-friendly option. While chicken and eggs offer complete protein containing all essential amino acids, tofu is also high-quality protein but slightly lower in certain amino acids unless paired with grains or other proteins in the salad.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
