Fried rice with tofu and vegetables

Dinner

Item Rating: 73/100

1 serving (250 grams) contains 350 calories, 12.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		336.5
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		576.9 mg	25%
Total Carbohydrates		43.3 g	15%
	Dietary Fiber	3.8 g	13%
	Sugars	4.8 g
protein		11.5 g	23%
Vitamin D		0 mcg	0%
Calcium		76.9 mg	5%
Iron		2.4 mg	13%
Potassium		288.5 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 86 cal (28.3%)

Protein: 46 cal (15.1%)

Carbs: 173 cal (56.7%)

About Fried rice with tofu and vegetables

Fried rice with tofu and vegetables is a flavorful, nutrient-rich dish commonly associated with Asian cuisine, particularly Chinese and Thai. It typically includes cooked rice stir-fried with ingredients such as tofu, a plant-based protein derived from soybeans, and an assortment of vegetables like carrots, peas, bell peppers, and onions. This dish provides balanced macronutrients with carbohydrates from rice, protein from tofu, and fiber and a variety of vitamins from the vegetables, such as vitamin A, vitamin C, and potassium. It can be customized with different spices and sauces to enhance flavor while catering to various dietary needs.

Health Benefits

• High in protein: Tofu is rich in plant-based protein, making this dish suitable for maintaining muscle health and supporting daily protein requirements.
• Rich in antioxidants: Vegetables like carrots and bell peppers provide vitamin A and vitamin C, which help combat oxidative stress and strengthen the immune system.
• Good source of dietary fiber: Vegetables enhance digestion by providing fiber, which supports gut health and prevents constipation.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, gluten-free (if tamari or gluten-free soy sauce is used)

Not suitable for: Soy-free, low-carb diets

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly in a skillet or microwave to retain texture and flavor.

Common Questions About Fried rice with tofu and vegetables Nutrition

Is fried rice with tofu and vegetables high in protein?

Yes, fried rice with tofu and vegetables is a good source of protein due to the tofu. On average, a serving (1 cup) contains about 10-15 grams of protein, depending on the amount of tofu used. The addition of vegetables boosts the nutritional value with fiber, vitamins, and minerals.

Can I eat fried rice with tofu and vegetables on a low-carb or keto diet?

Fried rice with tofu and vegetables is typically not suitable for a strict keto or low-carb diet because of the rice, which is high in carbohydrates (about 45 grams of carbs per cup). However, you can make it keto-friendly by substituting regular rice with cauliflower rice.

What are the health benefits of fried rice with tofu and vegetables?

Fried rice with tofu and vegetables can provide a balanced meal rich in plant-based protein, fiber, and key nutrients like vitamin C, vitamin A, and iron. However, it can be high in sodium if made with soy sauce or other seasonings, so it's best to use low-sodium versions or control the seasoning.

What is the recommended portion size for fried rice with tofu and vegetables?

A standard portion size is about 1 to 1.5 cups, which typically contains around 250-350 calories. This portion provides a balanced meal, but the calorie content may vary based on the cooking oil and additional sauces used.

How does fried rice with tofu and vegetables compare to chicken fried rice?

Fried rice with tofu and vegetables is a great plant-based alternative to chicken fried rice. While chicken fried rice may have slightly more protein (about 20-25 grams per cup), tofu adds heart-healthy fats and plant-based nutrients. Additionally, the vegetable content in tofu fried rice provides more fiber and vitamins compared to traditional chicken fried rice.

Data Sources & Scientific References