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Calorie guide · Asian

Tofu and broccoli ricecalories and macros

460kcal per serving

One serving of Tofu and broccoli rice has about 460 kcal, with 22 g protein, 60 g carbohydrates and 15 g fat. That is roughly 19% of calories from protein, 52% from carbs and 29% from fat.

Tofu and Broccoli Rice
Tofu and Broccoli Rice1 serving · Prep time 25 min

Where the calories come from

460kcal
  • Protein22 g19%
  • Carbs60 g52%
  • Fat15 g29%
of a 1,800 kcal day26%
of a 2,200 kcal day21%

This plant-based plate pan-fries 150 g of firm tofu with 150 g of broccoli in a soy, garlic and ginger glaze and serves it over rice cooked from 60 g dry, using a tablespoon of sesame oil. A serving is roughly 460 kcal with 22 g of protein and 15 g of fat, and about 52% of the calories come from its 60 g of carbohydrates, mostly from the rice.

Nutrition per serving

NutrientPer 100 g1 serving (~460 g)Share of calories
Calories100 kcal460 kcal100%
Protein4.8 g22 g19%
Carbs13 g60 g52%
Fat3.3 g15 g29%

How many calories in 100 g of Tofu and broccoli rice?

A typical serving of Tofu and broccoli rice weighs about 460 g, so 100 g has about 100 kcal, 4.8 g protein, 13 g carbohydrates and 3.3 g fat.

Calories for your portion

460kcal
22 gProtein
60 gCarbs
15 gFat

Calories by amount

AmountWeightkcalProteinCarbsFat
½ serving230 g23011 g30 g7.5 g
1 serving460 g46022 g60 g15 g
1½ servings690 g69033 g90 g22.5 g
2 servings920 g92044 g120 g30 g
100 g100 g1004.8 g13 g3.3 g
200 g200 g2009.6 g26.1 g6.5 g

Vitamins and minerals in Tofu and broccoli rice

Per serving, with the share of the daily value (DV) used on US nutrition labels.

NutrientPer serving% DV
Fiber6.5 g23%
Sugars4.5 g–
Saturated fat2.8 g14%
Sodium970 mg42%
Potassium810 mg17%
Calcium380 mg29%
Iron5.9 mg33%
Vitamin C110 mg122%
Vitamin A50 µg6%
Vitamin D0 µg0%
Vitamin B120 µg0%

Allergens in Tofu and broccoli rice

  • Gluten
  • Sesame
  • Soy

A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.

Which diets does Tofu and broccoli rice fit?

  • Vegan
  • Vegetarian

Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.

How long would you walk to burn a serving of Tofu and broccoli rice?

For a 70 kg adult, the 460 kcal in one serving is about 107 minutes of comfortable walking or 78 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.

Comfortable walk (about 4 km/h)107 min
Brisk walk (about 5.5 km/h)78 min

Work it out for your own weight and activity with the calories burned calculator.

What's in a typical serving

Golden pan-fried tofu and broccoli in a soy-ginger glaze over steamed rice, a hearty plant-based meal.

  • 150g Firm Tofu
  • 150g Broccoli
  • 60g Rice (dry)
  • 1 tbsp Sesame Oil
  • Soy Sauce, Garlic, Ginger

How to make it

  1. Rinse 60 g of rice and cook it in about 120 ml of water, covered, on low heat for 15 minutes.
  2. Press 150 g of firm tofu with a paper towel and cut it into cubes.
  3. Heat 1 tbsp of sesame oil in a pan and fry the tofu for 6 to 8 minutes, turning, until golden on all sides.
  4. Add 150 g of broccoli florets, a minced garlic clove, grated ginger and a splash of water; cover and cook for 3 to 4 minutes.
  5. Stir in soy sauce and toss until everything is coated.
  6. Serve the tofu and broccoli over the rice.

How to make it lighter

  1. Press the tofu before cooking so it browns in less oil.
  2. Add more broccoli or other green vegetables rather than extra rice for a larger plate.
  3. Increase the tofu to around 200 g if you want more protein from the same meal.

Lighter alternatives

Tofu and vegetable sauté420 kcal · 32 g proteinBeef Pho450 kcal · 33 g proteinChicken Shish Kebab380 kcal · 46 g proteinCeviche220 kcal · 26 g protein

More Asian dishes

Spring Rolls320 kcal · 9 g proteinVegetable Noodles450 kcal · 14 g proteinShrimp Noodles500 kcal · 28 g proteinChicken Banh Mi540 kcal · 31 g proteinNasi Goreng650 kcal · 32 g protein

Articles that mention Tofu and broccoli rice

Work out your own daily calorie target with the calorie calculator.

Frequently asked questions

How many calories are in Tofu and broccoli rice?

A typical serving of Tofu and broccoli rice has about 460 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.

How many calories are in 100 g of Tofu and broccoli rice?

About 100 kcal. That is based on a typical serving of about 460 g with 460 kcal; the real figure changes with the recipe and how much oil is used.

Is Tofu and broccoli rice high in protein?

Yes. With about 22 g of protein per serving (19% of its calories), Tofu and broccoli rice is a good protein source.

Can I eat Tofu and broccoli rice while losing weight?

Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.

How long do you have to walk to burn off Tofu and broccoli rice?

Roughly 107 minutes of comfortable walking for a 70 kg adult, or about 78 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.

Is Tofu and broccoli rice vegetarian?

Yes. A typical serving of Tofu and broccoli rice has no meat or fish.

Is Tofu and broccoli rice gluten-free?

Usually not. A typical serving contains wheat or another gluten source.

How can I make Tofu and broccoli rice lighter?

Press the tofu before cooking so it browns in less oil. Add more broccoli or other green vegetables rather than extra rice for a larger plate. Increase the tofu to around 200 g if you want more protein from the same meal.

How we calculated these values

  • Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
  • The serving weight (460 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
  • Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
  • Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
  • Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.
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