Baked Tilapia with Yellow Rice and Steamed Broccoli calories & nutrition
Baked Tilapia with Yellow Rice and Steamed Broccoli contains 562 calories per serving (28% of a 2,000 kcal daily diet), with 20g fat, 47g carbs, and 48g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Baked Tilapia with Yellow Rice and Steamed Broccoli?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Baked Tilapia Fillet | 6 oz | 220 | 6 | 0 | 41.5 |
| Yellow Rice | 5 oz | 210 | 3 | 41 | 4.5 |
| Steamed Broccoli | 3 oz | 30 | 0.3 | 5.8 | 2.4 |
| Butter or Oil (Cooking Fat) | 0.5 floz | 102 | 11 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Baked Tilapia Fillet · Yellow Rice · Steamed Broccoli · Butter or Oil (Cooking Fat)
How does Baked Tilapia with Yellow Rice and Steamed Broccoli compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Assorted Baked Desserts | 350g | 1225 | 17g | +663 kcal, less protein |
| Bacon and Baked Beans | 235g | 406 | 33g | -156 kcal, less protein |
| Bacon and Baked Beans on Toast | 240g | 498 | 36g | -64 kcal, less protein |
| Baked Bananas with Yogurt and Granola | 270g | 320 | 9g | -242 kcal, less protein |
Frequently Asked Questions
Is Baked Tilapia with Yellow Rice and Steamed Broccoli healthy?
Yes. With 48g of protein and only 47g of carbs, Baked Tilapia with Yellow Rice and Steamed Broccoli is a nutritious meal. At 155 kcal/4 oz, it has medium energy density — filling without excessive calories.
Is Baked Tilapia with Yellow Rice and Steamed Broccoli good for weight loss?
Yes. At 562 calories with 48g protein, Baked Tilapia with Yellow Rice and Steamed Broccoli keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Baked Tilapia with Yellow Rice and Steamed Broccoli?
One serving contains 48g of protein, which is about 48% 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 Tilapia with Yellow Rice and Steamed Broccoli?
- Macro split: fat 33%, carbs 33%, protein 34%
- Energy density: 155 kcal/4 oz (medium)
- Top calorie contributors: Baked Tilapia Fillet, Yellow Rice, Butter or Oil (Cooking Fat)
How long does it take to burn off Baked Tilapia with Yellow Rice and Steamed Broccoli?
- Jogging: ~64 min
- Cycling: ~74 min
- Walking: ~138 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Baked Tilapia with Yellow Rice and Steamed Broccoli?
- kcal: 28% of daily intake
- Fat: 29% of daily intake
- Carb: 23% of daily intake
- Protein: 48% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
Track meals instantly with Arise
Just snap a photo — Arise uses AI to identify ingredients and calculate calories, protein, carbs, and fat in seconds.
- No barcode scanning
- No manual searching
- Works with any dish
