Tofu and Potato Lunch Box with Quinoa and Avocado calories & nutrition
Tofu and Potato Lunch Box with Quinoa and Avocado contains 605 calories per serving (30% of a 2,000 kcal daily diet), with 32g fat, 60g carbs, and 21g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tofu and Potato Lunch Box with Quinoa and Avocado?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Tofu, firm | 150 g | 126 | 7.2 | 2.8 | 12.5 |
| Roasted Potatoes | 120 g | 144 | 4.5 | 23.5 | 2.4 |
| Quinoa, cooked | 100 g | 120 | 1.9 | 21.3 | 4.4 |
| Avocado | 40 g | 64 | 5.9 | 3.4 | 0.8 |
| Red Bell Pepper, sautéed | 50 g | 35 | 1.5 | 4.5 | 0.8 |
| Onion, sautéed | 30 g | 28 | 1.2 | 4.1 | 0.3 |
| Vegetable Oil (for cooking) | 10 ml | 88 | 9.8 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Tofu, firm · Roasted Potatoes · Quinoa, cooked · Avocado · Red Bell Pepper, sautéed · Onion, sautéed · Vegetable Oil (for cooking)
How does Tofu and Potato Lunch Box with Quinoa and Avocado compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Arroz Caldo with Fried Tofu and Lumpia | 565g | 720 | 34g | +115 kcal, more protein |
| Asian Fusion Salad with Crispy Tofu and Pomegranate | 390g | 587 | 19g | -18 kcal, less protein |
| Asian Noodle Salad with Tofu | 400g | 904 | 33g | +299 kcal, more protein |
| Asian-inspired Cabbage Salad with Tofu | 490g | 445 | 15g | -160 kcal, less protein |
Frequently Asked Questions
Is Tofu and Potato Lunch Box with Quinoa and Avocado healthy?
In moderation. Tofu and Potato Lunch Box with Quinoa and Avocado is calorie-dense at 121 kcal/100 g. With 21g protein and 60g carbs, it provides good nutrition but watch portion sizes.
Is Tofu and Potato Lunch Box with Quinoa and Avocado good for weight loss?
At 605 calories per serving, Tofu and Potato Lunch Box with Quinoa and Avocado 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 Tofu and Potato Lunch Box with Quinoa and Avocado?
One serving contains 21g of protein, which is about 21% 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 Potato Lunch Box with Quinoa and Avocado?
- Macro split: fat 48%, carbs 39%, protein 13%
- Energy density: 121 kcal/100 g (low)
- Top calorie contributors: Roasted Potatoes, Tofu, firm, Quinoa, cooked
How long does it take to burn off Tofu and Potato Lunch Box with Quinoa and Avocado?
- Jogging: ~69 min
- Cycling: ~80 min
- Walking: ~148 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tofu and Potato Lunch Box with Quinoa and Avocado?
- kcal: 30% of daily intake
- Fat: 46% of daily intake
- Carb: 30% of daily intake
- Protein: 21% 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
