Tofu with Rice, Broccoli and Greek Salad calories & nutrition
Tofu with Rice, Broccoli and Greek Salad contains 613 calories per serving (31% of a 2,000 kcal daily diet), with 28g fat, 55g carbs, and 39g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tofu with Rice, Broccoli and Greek Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Smoked Tofu | 150 g | 240 | 13.5 | 3 | 26.5 |
| Brown Rice | 120 g | 148 | 1.1 | 31 | 3.5 |
| Broccoli | 100 g | 34 | 0.4 | 7 | 2.8 |
| Cherry Tomatoes | 80 g | 14 | 0.2 | 3.1 | 0.7 |
| Cucumber | 50 g | 8 | 0.1 | 1.8 | 0.3 |
| Feta Cheese | 30 g | 79 | 6.4 | 1.2 | 4.2 |
| Balsamic Glaze | 15 ml | 25 | 0 | 6 | 0 |
| Soy Sauce and Oil Glaze | 10 ml | 65 | 6 | 2 | 0.8 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Smoked Tofu · Brown Rice · Broccoli · Cherry Tomatoes · Cucumber · Feta Cheese · Balsamic Glaze · Soy Sauce and Oil Glaze
How does Tofu with Rice, Broccoli and Greek Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Arroz Caldo with Fried Tofu and Lumpia | 565g | 720 | 34g | +107 kcal, less protein |
| Asian Fusion Salad with Crispy Tofu and Pomegranate | 390g | 587 | 19g | -26 kcal, less protein |
| Asian Noodle Salad with Tofu | 400g | 904 | 33g | +291 kcal, less protein |
| Asian-inspired Cabbage Salad with Tofu | 490g | 445 | 15g | -168 kcal, less protein |
Frequently Asked Questions
Is Tofu with Rice, Broccoli and Greek Salad healthy?
In moderation. Tofu with Rice, Broccoli and Greek Salad is calorie-dense at 110 kcal/100 g. With 39g protein and 55g carbs, it provides good nutrition but watch portion sizes.
Is Tofu with Rice, Broccoli and Greek Salad good for weight loss?
At 613 calories per serving, Tofu with Rice, Broccoli and Greek 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 Tofu with Rice, Broccoli and Greek Salad?
One serving contains 39g of protein, which is about 39% 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 with Rice, Broccoli and Greek Salad?
- Macro split: fat 41%, carbs 36%, protein 23%
- Energy density: 110 kcal/100 g (low)
- Top calorie contributors: Smoked Tofu, Brown Rice, Feta Cheese
How long does it take to burn off Tofu with Rice, Broccoli and Greek Salad?
- Jogging: ~70 min
- Cycling: ~81 min
- Walking: ~150 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tofu with Rice, Broccoli and Greek Salad?
- kcal: 31% of daily intake
- Fat: 40% of daily intake
- Carb: 28% of daily intake
- Protein: 39% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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