Rice with vegetables and tofu

Lunch

Item Rating: 75/100

1 serving (250 grams) contains 350 calories, 12.0 grams of protein, 8.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		471.7 mg	20%
Total Carbohydrates		56.6 g	20%
	Dietary Fiber	4.7 g	16%
	Sugars	3.8 g
protein		11.3 g	22%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		2.4 mg	13%
Potassium		283.0 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: 67 cal (19.9%)

Protein: 45 cal (13.3%)

Carbs: 226 cal (66.8%)

About Rice with vegetables and tofu

Rice with vegetables and tofu is a wholesome dish originating from Asian cuisines, particularly Chinese and Thai traditions, where rice serves as a staple grain. This dish blends steamed or stir-fried vegetables with protein-rich tofu and can include seasonings like soy sauce, ginger, and garlic for added flavor. Nutritionally, the dish is well-balanced, featuring complex carbohydrates from rice, lean plant-based protein from tofu, and a variety of vitamins and minerals from vegetables like broccoli, carrots, or bell peppers. It typically provides an excellent mix of dietary fiber, antioxidants, and protein, making it an energizing and nutrient-dense meal suitable for various lifestyles.

Health Benefits

• Rich in dietary fiber from vegetables, which aids digestion and promotes gut health.
• Contains high-quality plant-based protein from tofu, supporting muscle maintenance and repair.
• Provides antioxidants like vitamin C from bell peppers, which boost the immune system.
• Offers complex carbohydrates from rice, providing long-lasting energy and stabilizing blood sugar levels.
• Supplies essential minerals like potassium from vegetables, aiding in heart health and muscle function.

Dietary Considerations

Allergens: Contains soy (from tofu), potential gluten (if soy sauce contains wheat)

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

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

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to three days. Reheat thoroughly before consumption, ensuring even heating to maintain safety and flavor.

Common Questions About Rice with vegetables and tofu Nutrition

What is the nutritional content of rice with vegetables and tofu?

Rice with vegetables and tofu is a well-rounded dish. A 1-cup serving typically contains around 220-270 calories, 7-10 grams of protein, 4-6 grams of fat, and 35-40 grams of carbohydrates, depending on the ratio of ingredients. It is also a good source of vitamins A, C, and K from vegetables and contains calcium and iron from tofu.

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

Rice with vegetables and tofu is not suitable for a strict keto diet due to the high carbohydrate content in rice, which provides around 35-40 grams of carbs per cup. For low-carb or keto versions, consider substituting rice with cauliflower rice, which significantly reduces the carb count.

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

This dish is a balanced meal offering plant-based protein, fiber, and essential nutrients. The tofu provides high-quality protein and calcium, the vegetables add antioxidants and vitamins, and rice is a good source of energy. It’s a heart-healthy option when prepared with minimal oil and sodium.

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

A typical portion size for a balanced meal is about 1 to 1.5 cups of rice with vegetables and tofu, providing a nutritious 300-400 calorie meal. For those looking to reduce calorie intake, using half the rice and adding more vegetables can help while keeping the dish satisfying.

How does rice with vegetables and tofu compare to other plant-based meals?

Compared to meals like quinoa bowls or lentil stews, rice with vegetables and tofu has slightly fewer protein and fiber contents but offers a milder taste and is easier to digest for some individuals. Adding more vegetables or swapping rice for quinoa can increase its nutritional density.

Data Sources & Scientific References