Baked Cod/Tilapia with Broccoli and Brown Rice calories & nutrition
Baked Cod/Tilapia with Broccoli and Brown Rice contains 234 calories per serving (12% of a 2,000 kcal daily diet), with 3g fat, 26g carbs, and 27g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Baked Cod/Tilapia with Broccoli and Brown Rice?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Baked Cod | 120 g | 100 | 1 | 0 | 22 |
| Roasted Broccoli | 100 g | 35 | 0.4 | 7 | 2.4 |
| Brown Rice | 80 g | 90 | 0.7 | 19 | 2.5 |
| Olive Oil | 1 g | 9 | 1 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Baked Cod · Roasted Broccoli · Brown Rice · Olive Oil
How does Baked Cod/Tilapia with Broccoli and Brown Rice compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Baked Bean and Ham Wrap | 270g | 400 | 22g | +166 kcal, less protein |
| Baked Beans and Chorizo with Cheese | 610g | 538 | 30g | +304 kcal, more protein |
| Baked Beans and Vegetable Omelette | 420g | 375 | 28g | +141 kcal, more protein |
| Baked Beans, Potatoes, and Shredded Meat with Milk | 730g | 660 | 47g | +426 kcal, more protein |
Frequently Asked Questions
Is Baked Cod/Tilapia with Broccoli and Brown Rice healthy?
Yes. With 27g of protein and only 26g of carbs, Baked Cod/Tilapia with Broccoli and Brown Rice is a nutritious meal. At 78 kcal/100 g, it has low energy density — filling without excessive calories.
Is Baked Cod/Tilapia with Broccoli and Brown Rice good for weight loss?
Yes. At 234 calories with 27g protein, Baked Cod/Tilapia with Broccoli and Brown Rice keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Baked Cod/Tilapia with Broccoli and Brown Rice?
One serving contains 27g of protein, which is about 27% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Baked Cod/Tilapia with Broccoli and Brown Rice?
- Macro split: fat 12%, carbs 44%, protein 44%
- Energy density: 78 kcal/100 g (low)
- Top calorie contributors: Baked Cod, Brown Rice, Roasted Broccoli
How long does it take to burn off Baked Cod/Tilapia with Broccoli and Brown Rice?
- Jogging: ~27 min
- Cycling: ~31 min
- Walking: ~57 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Baked Cod/Tilapia with Broccoli and Brown Rice?
- kcal: 12% of daily intake
- Fat: 4% of daily intake
- Carb: 13% of daily intake
- Protein: 27% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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