Tofu Skin Salad
Tofu skin salad is a light and nutritious choice, providing a good source of plant-based protein to support muscle health. It contains moderate fats, mostly unsaturated, and a modest amount of sugars. The dietary fiber promotes healthy digestion, while vitamins such as vitamin A and vitamin C contribute to overall wellness. Additionally, it supplies essential minerals like iron and calcium, which support bone strength and blood health.
Macro Impact
A Serving (200 g) of Tofu Skin Salad contains 220 calories, 12 g of protein, 20 g of carbohydrates, and 11 g of fat.
Calorie Burn
How long would it take to burn off 220 calories?
- Walking3.5 mph, moderate pace39 min
- YogaModerate effort, gentle pace56 min
- SwimmingFreestyle, moderate effort29 min
- Biking12–14 mph, moderate effort21 min
- StairsStair climbing, moderate pace28 min
- Running5 mph (12 min/mile)20 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (200 g)
Carbohydrates
- Carbohydrates20 / 313 g(6%)
- Dietary Fiber2.5 / 38 g(7%)
- Soluble Fiber1 g
- Insoluble Fiber1.5 g
- Total Sugars3 g
- Added Sugars0.5 / 63 g(1%)
- Sugar Alcohols0 g
- Other Carbohydrates14.5 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat11 / 83 g(13%)
- Saturated Fat2.9 / 25 g(12%)
- Trans Fat0.1 g
- Monounsaturated Fat4 g
- Polyunsaturated Fat4 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.1 g
- Omega-62 g
- Omega-91 g
- Oleic Acid0.9 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid1 g
- Caprylic Acid0 g
- Linoleic Acid1.8 g
- Myristic Acid0 g
- Palmitic Acid1.5 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.1 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein12 / 56 g(21%)
Amino Acids
- Lysine0.73 g
- Serine0.49 g
- Valine0.65 g
- Alanine0.57 g
- Cystine0.08 g
- Cysteine0.16 g
- Proline0.57 g
- Taurine0 mg
- Arginine0.81 g
- Histidine0.32 g
- Threonine0.49 g
- Isoleucine0.57 g
- Methionine0.24 g
- Tryptophan0.16 g
- Glutamic Acid2.4 g
- Aspartic Acid1.2 g
- Phenylalanine0.65 g
- Glycine0.57 g
- Leucine0.81 g
- Tyrosine0.49 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K30 / 120 ug(25%)
- Vitamin B60.1 / 1.3 mg(8%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.1 / 1.3 mg(8%)
- Niacin (B3)1 / 16 mg(6%)
- Folate30 / 400 ug(8%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin2 / 30 ug(7%)
- Choline25 / 550 mg(5%)
Minerals
- Calcium70 / 1,000 mg(7%)
- Iron1.7 / 8 mg(21%)
- Magnesium25 / 420 mg(6%)
- Phosphorus100 / 700 mg(14%)
- Potassium300 / 3,400 mg(9%)
- Sodium1,200 / 2,300 mg(52%)
- Zinc1 / 11 mg(9%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium10 / 55 ug(18%)
- Iodine5 / 150 ug(3%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride0 / 2,300 mg(0%)
Other
- Water160 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
