Tofu salad with ponzu dressing
Tofu salad with ponzu dressing is a light, refreshing Japanese-inspired dish that combines the delicate, creamy texture of silken or soft tofu with crisp vegetables. It typically features ingredients like cucumber, wakame seaweed, and green onions, all tossed in a tangy, citrusy ponzu sauce. This simple yet elegant salad is a popular appetizer or side dish in Japanese cuisine, often served chilled.
🍽️ Nutrition at a glance
This dish is generally low in calories and fat while being a good source of plant-based protein from the tofu. It provides essential nutrients like calcium, iron, and manganese, with a typical serving containing roughly 100-150 calories.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 8 g |
| Carbs | 6 g |
| Fat | 7 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Calcium | 200 mg |
| Iron | 2.5 mg |
| Manganese | 1.2 mg |
| Selenium | 10 µg |
| Phosphorus | 120 mg |
| Magnesium | 45 mg |
| Vitamin K | 15 µg |
| Folate | 30 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this salad is a staple in Japanese home cooking and *izakaya* (pub) menus, valued for its clean flavors and health benefits. Nutritionally, the combination of tofu and seaweed creates a complete protein profile and offers a unique blend of minerals not commonly found together in Western salads.
