Baked White Fish with Rice and Broccoli calories & nutrition
Baked White Fish with Rice and Broccoli contains 487 calories per serving (24% of a 2,000 kcal daily diet), with 16g fat, 46g carbs, and 41g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Baked White Fish with Rice and Broccoli?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Baked White Fish | 5 oz | 185 | 5 | 0 | 35 |
| White Rice | 5 oz | 184 | 0.4 | 40 | 3.5 |
| Steamed Broccoli | 3 oz | 30 | 0.3 | 5.5 | 2.4 |
| Cooking Oil | 0.35 floz | 88 | 10 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Baked White Fish · White Rice · Steamed Broccoli · Cooking Oil
How does Baked White Fish with Rice and Broccoli compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Baked Bean and Ham Wrap | 270g | 400 | 22g | -87 kcal, less protein |
| Baked Beans and Chorizo with Cheese | 610g | 538 | 30g | +51 kcal, less protein |
| Baked Beans and Vegetable Omelette | 420g | 375 | 28g | -112 kcal, less protein |
| Baked Beans, Potatoes, and Shredded Meat with Milk | 730g | 660 | 47g | +173 kcal, more protein |
Frequently Asked Questions
Is Baked White Fish with Rice and Broccoli healthy?
Yes. With 41g of protein and only 46g of carbs, Baked White Fish with Rice and Broccoli is a nutritious meal. At 146 kcal/4 oz, it has low energy density — filling without excessive calories.
Is Baked White Fish with Rice and Broccoli good for weight loss?
Yes. At 487 calories with 41g protein, Baked White Fish with Rice and Broccoli keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Baked White Fish with Rice and Broccoli?
One serving contains 41g of protein, which is about 41% 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 White Fish with Rice and Broccoli?
- Macro split: fat 29%, carbs 37%, protein 34%
- Energy density: 146 kcal/4 oz (low)
- Top calorie contributors: Baked White Fish, White Rice, Cooking Oil
How long does it take to burn off Baked White Fish with Rice and Broccoli?
- Jogging: ~56 min
- Cycling: ~64 min
- Walking: ~119 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Baked White Fish with Rice and Broccoli?
- kcal: 24% of daily intake
- Fat: 22% of daily intake
- Carb: 23% of daily intake
- Protein: 41% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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