Pret A Manger Korean BBQ Tofu: calories and sugar by portion, age and sex

Pret A Manger Korean BBQ Tofu, BBQ tofu, black rice, kimchi and edamame in a wide bowl, nutrition and calories

Boone’s analysis puts Pret A Manger Korean BBQ Tofu at 22% of an adult’s daily calories, 109% of the daily salt limit for a child aged 4 to 6 and 5.2 teaspoons of free sugar.

How many calories are in Pret A Manger Korean BBQ Tofu? It contains 449 kcal, 15g of fat (10g saturated), 21g of sugar and 3.3g of salt.

Build a full meal with our nutrition calculator

Use the Boone meal calculator to build a full Pret order rather than view this item on its own. Add a drink, a snack or a pastry, then choose your age and sex for a more accurate view of how Pret A Manger Korean BBQ Tofu fits into a day.

Nutrition information

Nutrition information: Pret A Manger Korean BBQ Tofu

Energy	449 kcal
Fat	15g
of which saturates	10g
Carbohydrate	51g
of which sugars	21g
Fibre	10g
Protein	22g
Salt	3.3g

Nutrition figures are Pret UK published data per serving as sold, taken from Pret UK's published product pages (pret.co.uk, October 2026). Boone converts the figures to the portion and age comparisons on this page.

Pret A Manger Korean BBQ Tofu contains 449 kcal, which is 22% of the 2,000 kcal adult daily reference intake. It provides 15g of total fat, of which 10g is saturated, 21g of sugar, 3.3g of salt, 22g of protein and 10g of fibre.

The saturated fat content of 10g represents 50% of the adult daily guideline of 20g.

Pret publishes figures both per serving and per 100g, which puts the portion at about 449g and 100 kcal per 100g.

Pret describes it as: Crunchy tofu roasted in miso & chilli coated in Korean inspired BBQ sauce with kimchi and slaw on a bed of black rice & quinoa. Finished with sliced radish, edamame beans, Tenderstem® broccoli, and cucumber wedges with a pot of spicy Korean-inspired BBQ sauce.

Sugar in Pret A Manger Korean BBQ Tofu

Pret A Manger Korean BBQ Tofu contains 21g of free sugar per serving (5.2 teaspoons). High sugar

The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.

Free sugar by portion: Pret A Manger Korean BBQ Tofu

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	21g 70%	21g 70%	21g 70%	21g 88%	21g 111%
Teaspoons	5.2 tsp

Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.

Salt in Pret A Manger Korean BBQ Tofu

Pret A Manger Korean BBQ Tofu contains 3.3g of salt per serving. High salt

Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.

Salt by portion: Pret A Manger Korean BBQ Tofu

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	3.3g 55%	3.3g 55%	3.3g 55%	3.3g 65%	3.3g 109%

Calories in Pret A Manger Korean BBQ Tofu

Pret A Manger Korean BBQ Tofu contains 449 kcal per serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Pret A Manger Korean BBQ Tofu

Portion	Adult (female) 2000 kcal	Adult (male) 2500 kcal	Age 11 to 17 1936 kcal	Age 7 to 10 1553 kcal	Age 4 to 6 1291 kcal
Per portion	449 kcal 22%	449 kcal 18%	449 kcal 23%	449 kcal 29%	449 kcal 35%

Saturated fat in Pret A Manger Korean BBQ Tofu

Pret A Manger Korean BBQ Tofu contains 10g of saturated fat per serving. High saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children.

Saturated fat by portion: Pret A Manger Korean BBQ Tofu

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	10g 50%	10g 33%	10g 50%	10g 56%	10g 62%

Fibre in Pret A Manger Korean BBQ Tofu

Pret A Manger Korean BBQ Tofu contains 10g of fibre per serving. High fibre

Fibre is the one figure here that is a target to reach rather than a limit to stay under. UK guidance is 30g a day for adults, 25g for ages 11 to 17, 20g for ages 7 to 10 and 15g for ages 4 to 6.

Fibre by portion: Pret A Manger Korean BBQ Tofu

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 25g	Age 7 to 10 20g	Age 4 to 6 15g
Per portion	10g 35%	10g 35%	10g 42%	10g 52%	10g 69%

Free sugar vs total sugar

Where the sugar comes from: Pret A Manger Korean BBQ Tofu

Boone counts all 21g as free sugar, or 5.2 teaspoons. Pret publishes total sugar only, so Boone does not deduct any naturally occurring sugar from milk, fruit or vegetables, which makes this a ceiling.

Sugar sources named in the ingredient list: brown sugar, glucose, molasses, sugar, syrup.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing and additives: Pret A Manger Korean BBQ Tofu

Reading the ingredient list closely, Pret A Manger Korean BBQ Tofu contains flavourings, flavour enhancers, colours, glucose or glucose-fructose syrup and invert sugar syrup. These are not there to add nutritional value. They make industrial production and distribution possible.

Flavourings

Add or restore taste lost during processing. Found in the roasted tofu, korean inspired bbq sauce, natural lemon flavouring.

Flavour enhancers

Intensify savoury taste so less of the real ingredient is needed. Found in the roasted tofu.

Colours

Restore or standardise appearance after processing. Found in the roasted tofu, korean inspired bbq sauce.

Glucose or glucose-fructose syrup

Sweeten and control texture more cheaply than sugar alone. Found in the korean inspired bbq sauce.

Invert sugar syrup

A liquid sugar that keeps bakes moist and sweet. Found in the roasted tofu.

Boone classifies Pret A Manger Korean BBQ Tofu as NOVA group 4, ultra-processed, based on Pret’s published ingredient list. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy.

Pret A Manger Korean BBQ Tofu contains at least 25 distinct ingredients: 24 raw and 1 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.

Ingredient count: Pret A Manger Korean BBQ Tofu

The 1 manufactured ingredients

natural lemon flavouring.

The 24 raw ingredients

water, black rice, white quinoa, red quinoa, spirit vinegar, sugar, rice vinegar, salt, roasted tofu, korean inspired bbq sauce, tenderstem® broccoli, red cabbage, carrot, pak choi, white cabbage, sugar snap peas, edamame soya beans, radish, kimchi, spinach, lime, garlic, rapeseed oil, black pepper.

Boone counts every distinct ingredient named in Pret’s published list, including those inside components such as bread or sauces, and removes duplicates, so salt appearing in several components counts once. Where an additive class is followed by a named substance, the substance is counted. Every figure here is a minimum.

Ingredients

Ingredients: Pret A Manger Korean BBQ Tofu

Black Rice and Quinoa (Water, Black Rice, White Quinoa, Red Quinoa, Spirit Vinegar, Sugar, Rice Vinegar, Salt), Roasted Tofu (17%) (Tofu (Water, Soya Beans (Soya), firming agent (Magnesium Chloride)), Partially Inverted Refiners Syrup, White Miso Paste (Water, Soya Beans (Soya), Rice, Salt, Alcohol (Ethanol)), Rapeseed Oil, White Sugar, Garlic Powder, Chilli Flakes, Ground Spices, Flavouring, Cracked Black Pepper, colour (Paprika Extract), Yeast Extract), Korean Inspired BBQ Sauce (12%) (Water, Red Pepper Purée, Glucose Syrup, White Miso Paste (Soya Beans (Soya), Water, Rice, Salt, Alcohol), Dark Brown Sugar (Sugar, Molasses), Soy Sauce (Soya Beans (Soya), Water, Salt), White Wine Vinegar, Red Chilli Purée, Tomato Paste, Lime Juice, Ginger Purée, Cane Molasses, Rapeseed Oil, Spirit Vinegar, Garlic Purée, Cornflour, Crushed Chilli, Paprika Extract, Ground Chilli, Flavouring), Tenderstem® Broccoli, Vegetable Slaw (Red Cabbage, Carrot, Pak Choi, White Cabbage, Sugar Snap Peas), Edamame Soya Beans (Soya), Radish, Kimchi (7%) (Chinese Leaf Cabbage, Radish, Carrot, Apple, Spring Onion, Red Jalapeño, Ginger, Sea Salt, Garlic, Chilli Powder), Spinach, Lime, Garlic, Rapeseed Oil, Salt, Black Pepper, Natural Lemon Flavouring.

Ingredients as published on Pret UK's published product pages (pret.co.uk, October 2026). Allergens are shown in bold. Recipes change, so always check in shop before ordering if you have an allergy.

Allergens at a glance

Pret A Manger Korean BBQ Tofu contains soya. Pret lists it as suitable for vegans.

Allergen information: Pret A Manger Korean BBQ Tofu

Allergen	Status
Cereals containing gluten	Not declared
Crustaceans	Not declared
Eggs	Not declared
Fish	Not declared
Peanuts	Not declared
Soya	Contains
Milk	Not declared
Tree nuts	Not declared
Celery	Not declared
Mustard	Not declared
Sesame	Not declared
Sulphites	Not declared
Lupin	Not declared
Molluscs	Not declared

Contains = declared by Pret on the product page. Not declared = not listed as an ingredient allergen; Pret prepares food in shops where all 14 allergens are handled, so it cannot guarantee any item is free from them. Source: Pret UK product pages and allergen guide (8 September 2026).

Frequently asked questions

How many calories are in Pret A Manger Korean BBQ Tofu?+

Boone calculates that Pret A Manger Korean BBQ Tofu contains 449 kcal, which is 22% of an adult’s 2,000 kcal daily reference intake and 35% of the daily intake for a child aged 4 to 6.

How much sugar is in Pret A Manger Korean BBQ Tofu?+

Pret A Manger Korean BBQ Tofu contains 21g of sugar. Boone counts 21g as free sugar, about 5.2 teaspoons. That is 70% of an adult’s 30g daily limit and 111% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in Pret A Manger Korean BBQ Tofu?+

Pret A Manger Korean BBQ Tofu contains 10g of saturated fat. Boone calculates this as 50% of the daily guideline for an adult woman and 33% for an adult man, because the guideline differs by sex: 20g and 30g respectively.

How much salt is in Pret A Manger Korean BBQ Tofu?+

Pret A Manger Korean BBQ Tofu contains 3.3g of salt. Boone calculates that as 109% of the daily limit for a child aged 4 to 6 and 55% of an adult’s 6g limit.

Is Pret A Manger Korean BBQ Tofu ultra-processed?+

Boone classifies Pret A Manger Korean BBQ Tofu as NOVA group 4. Reading Pret’s published ingredient list, it contains flavourings, flavour enhancers, colours, glucose or glucose-fructose syrup, invert sugar syrup. NOVA describes how far a food is from its whole-food form, not how nutritious it is.

How much fibre is in Pret A Manger Korean BBQ Tofu?+

Pret A Manger Korean BBQ Tofu contains 10g of fibre. Boone calculates that as 35% of an adult’s 30g daily target and 69% of the 15g target for a child aged 4 to 6.

How much protein is in Pret A Manger Korean BBQ Tofu?+

Pret A Manger Korean BBQ Tofu contains 22g of protein, which Boone calculates as 43% of a 50g adult daily target.

Is Pret A Manger Korean BBQ Tofu vegan?+

Yes. Pret lists Pret A Manger Korean BBQ Tofu as suitable for vegans.