Tofu and Edamame Bowl with Broccoli and Quinoa calories & nutrition
Tofu and Edamame Bowl with Broccoli and Quinoa contains 444 calories per serving (22% of a 2,000 kcal daily diet), with 14g fat, 51g carbs, and 36g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tofu and Edamame Bowl with Broccoli and Quinoa?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Edamame | 120 g | 150 | 6 | 12 | 15 |
| Broccoli | 150 g | 52 | 0.6 | 10.8 | 4.2 |
| Tofu | 100 g | 100 | 5 | 2 | 11 |
| Quinoa | 80 g | 110 | 1.8 | 19.2 | 4 |
| Red Onion | 30 g | 12 | 0.1 | 2.8 | 0.3 |
| Soy Sauce / Teriyaki Glaze | 15 ml | 20 | 0 | 4 | 1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Edamame · Broccoli · Tofu · Quinoa · Red Onion · Soy Sauce / Teriyaki Glaze
How does Tofu and Edamame Bowl with Broccoli and Quinoa compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Asian-inspired Cabbage Salad with Tofu | 490g | 445 | 15g | +1 kcal, less protein |
| Asian-style mixed plate with noodles, rice, tofu skin, and mushrooms | 365g | 503 | 18g | +59 kcal, less protein |
| Asian-style Noodle Soup with Tofu and Mushrooms | 550g | 346 | 18g | -98 kcal, less protein |
| Braised Cabbage with Tofu and Black Fungus | 305g | 304 | 14g | -140 kcal, less protein |
Frequently Asked Questions
Is Tofu and Edamame Bowl with Broccoli and Quinoa healthy?
Yes. With 36g of protein and only 51g of carbs, Tofu and Edamame Bowl with Broccoli and Quinoa is a nutritious meal. At 90 kcal/100 g, it has low energy density — filling without excessive calories.
Is Tofu and Edamame Bowl with Broccoli and Quinoa good for weight loss?
Yes. At 444 calories with 36g protein, Tofu and Edamame Bowl with Broccoli and Quinoa keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Tofu and Edamame Bowl with Broccoli and Quinoa?
One serving contains 36g of protein, which is about 36% 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 Tofu and Edamame Bowl with Broccoli and Quinoa?
- Macro split: fat 27%, carbs 46%, protein 27%
- Energy density: 90 kcal/100 g (low)
- Top calorie contributors: Edamame, Quinoa, Tofu
How long does it take to burn off Tofu and Edamame Bowl with Broccoli and Quinoa?
- Jogging: ~51 min
- Cycling: ~59 min
- Walking: ~109 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tofu and Edamame Bowl with Broccoli and Quinoa?
- kcal: 22% of daily intake
- Fat: 19% of daily intake
- Carb: 25% of daily intake
- Protein: 36% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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