Chicken or Tofu with Rice and Salad calories & nutrition
Chicken or Tofu with Rice and Salad contains 604 calories per serving (30% of a 2,000 kcal daily diet), with 18g fat, 66g carbs, and 45g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Chicken or Tofu with Rice and Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Cooked Basmati Rice | 180 g | 234 | 0.7 | 50.4 | 4.9 |
| Chicken Breast Pieces with Sauce | 150 g | 285 | 12 | 6 | 38 |
| Mixed Leaf Salad | 50 g | 10 | 0.1 | 2 | 0.8 |
| Cucumber | 30 g | 5 | 0.1 | 1 | 0.2 |
| Tomato | 40 g | 7 | 0.1 | 1.5 | 0.4 |
| Carrot (shredded) | 20 g | 8 | 0 | 1.9 | 0.2 |
| Yellow Bell Pepper | 30 g | 9 | 0.1 | 2.1 | 0.3 |
| Salad Dressing | 15 ml | 45 | 4.5 | 1.5 | 0 |
| Diet Coke | 330 ml | 1 | 0 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Cooked Basmati Rice · Chicken Breast Pieces with Sauce · Mixed Leaf Salad · Cucumber · Tomato · Carrot (shredded) · Yellow Bell Pepper · Salad Dressing · Diet Coke
How does Chicken or Tofu with Rice and Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Assorted Chicken Meals | 930g | 1332 | 138g | +728 kcal, more protein |
| Baked Chicken and Vegetables with Side Salad | 570g | 703 | 32g | +99 kcal, less protein |
| Baked Chicken Stuffed Conchiglioni | 351g | 851 | 43g | +247 kcal, less protein |
| Baked Chicken Wings | 560g | 1600 | 128g | +996 kcal, more protein |
Frequently Asked Questions
Is Chicken or Tofu with Rice and Salad healthy?
In moderation. Chicken or Tofu with Rice and Salad is calorie-dense at 71 kcal/100 g. With 45g protein and 66g carbs, it provides good nutrition but watch portion sizes.
Is Chicken or Tofu with Rice and Salad good for weight loss?
At 604 calories per serving, Chicken or Tofu with Rice and Salad is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Chicken or Tofu with Rice and Salad?
One serving contains 45g of protein, which is about 45% 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 Chicken or Tofu with Rice and Salad?
- Macro split: fat 26%, carbs 44%, protein 30%
- Energy density: 71 kcal/100 g (low)
- Top calorie contributors: Chicken Breast Pieces with Sauce, Cooked Basmati Rice, Salad Dressing
How long does it take to burn off Chicken or Tofu with Rice and Salad?
- Jogging: ~69 min
- Cycling: ~80 min
- Walking: ~148 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Chicken or Tofu with Rice and Salad?
- kcal: 30% of daily intake
- Fat: 25% of daily intake
- Carb: 33% of daily intake
- Protein: 45% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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