Broccoli and Tofu Stir-fry calories & nutrition
Broccoli and Tofu Stir-fry contains 367 calories per serving (18% of a 2,000 kcal daily diet), with 19g fat, 21g carbs, and 33g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Broccoli and Tofu Stir-fry?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Broccoli | 150 g | 52 | 0.6 | 10.8 | 4.2 |
| Tofu strips (stir-fried) | 180 g | 270 | 16.2 | 5.4 | 27 |
| Stir-fry sauce | 30 ml | 45 | 2.5 | 4.5 | 1.5 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Broccoli · Tofu strips (stir-fried) · Stir-fry sauce
How does Broccoli and Tofu Stir-fry compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Baked Cod with Quinoa, Broccoli, and Sweet Potato | 455g | 374 | 35g | +7 kcal, more protein |
| Baked Cod/Tilapia with Broccoli and Brown Rice | 301g | 234 | 27g | -133 kcal, less protein |
| Baked Fish with Broccolini and Sweet Potato Casserole | 340g | 485 | 42g | +118 kcal, more protein |
| Baked Fish with Grilled Zucchini, Carrots, and Broccolini | 397g | 280 | 38g | -87 kcal, more protein |
Frequently Asked Questions
Is Broccoli and Tofu Stir-fry healthy?
In moderation. Broccoli and Tofu Stir-fry is calorie-dense at 102 kcal/100 g. With 33g protein and 21g carbs, it provides good nutrition but watch portion sizes.
Is Broccoli and Tofu Stir-fry good for weight loss?
Yes. At 367 calories with 33g protein, Broccoli and Tofu Stir-fry keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Broccoli and Tofu Stir-fry?
One serving contains 33g of protein, which is about 33% 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 Stir-fry?
- Macro split: fat 47%, carbs 23%, protein 30%
- Energy density: 102 kcal/100 g (low)
- Top calorie contributors: Tofu strips (stir-fried), Broccoli, Stir-fry sauce
How long does it take to burn off Broccoli and Tofu Stir-fry?
- Jogging: ~42 min
- Cycling: ~48 min
- Walking: ~90 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Broccoli and Tofu Stir-fry?
- kcal: 18% of daily intake
- Fat: 28% of daily intake
- Carb: 10% of daily intake
- Protein: 33% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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