Broccoli and Tofu Shiraae over Rice calories & nutrition
Broccoli and Tofu Shiraae over Rice contains 402 calories per serving (20% of a 2,000 kcal daily diet), with 11g fat, 60g carbs, and 16g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Broccoli and Tofu Shiraae over Rice?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White Rice | 150 g | 195 | 0.4 | 42.2 | 3.6 |
| Broccoli | 100 g | 34 | 0.4 | 6.6 | 2.8 |
| Firm Tofu | 80 g | 66 | 3.8 | 1.5 | 6.5 |
| Ground Sesame Seeds | 10 g | 60 | 5 | 2.3 | 1.8 |
| Miso and Seasoning Sauce | 15 ml | 35 | 1 | 5 | 1.5 |
| Pickled Vegetables | 20 g | 12 | 0.1 | 2.5 | 0.3 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White Rice · Broccoli · Firm Tofu · Ground Sesame Seeds · Miso and Seasoning Sauce · Pickled Vegetables
How does Broccoli and Tofu Shiraae over Rice compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Asian Buffet Plate with Beef, Seafood, and Broccoli | 490g | 863 | 58g | +461 kcal, more protein |
| Assorted Tacos with Sweet Potato and Broccolini | 427g | 659 | 39g | +257 kcal, more protein |
| Baked Chicken with Rice and Broccoli | 397g | 496 | 60g | +94 kcal, more protein |
| Baked Cod with Mediterranean Vegetables and Breaded Broccoli | 390g | 509 | 38g | +107 kcal, more protein |
Frequently Asked Questions
Is Broccoli and Tofu Shiraae over Rice healthy?
Yes. With 16g of protein and only 60g of carbs, Broccoli and Tofu Shiraae over Rice is a nutritious meal. At 107 kcal/100 g, it has low energy density — filling without excessive calories.
Is Broccoli and Tofu Shiraae over Rice good for weight loss?
Yes. At 402 calories with 16g protein, Broccoli and Tofu Shiraae over Rice keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Broccoli and Tofu Shiraae over Rice?
One serving contains 16g of protein, which is about 17% 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 Broccoli and Tofu Shiraae over Rice?
- Macro split: fat 24%, carbs 60%, protein 16%
- Energy density: 107 kcal/100 g (low)
- Top calorie contributors: White Rice, Firm Tofu, Ground Sesame Seeds
How long does it take to burn off Broccoli and Tofu Shiraae over Rice?
- Jogging: ~46 min
- Cycling: ~53 min
- Walking: ~98 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Broccoli and Tofu Shiraae over Rice?
- kcal: 20% of daily intake
- Fat: 15% of daily intake
- Carb: 30% of daily intake
- Protein: 17% 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
