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Marinated Tofu with Rice⏱ 180 min total
Recipes

Marinated Tofu with Rice

Per 1 serving · 236 g · 6 ingredients

Calories
483
24%
of a 2,000 cal day
  • Protein
    18g
    15% of calories
  • Carbs
    87g
    72% of calories
  • Fat
    7g
    13% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Marinated Tofu with Rice (236 g) has 483 calories, with 18 g of protein, 87 g of carbohydrates and 7 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (37% DV), thiamine (57% DV) and niacin (33% DV). Keep an eye on sodium, which provides 66% of the daily value.

Per 100 g
205cal
medium energy density
Protein per 100 cal
3.8g
Net carbs
84g
carbs minus fiber
Fiber
2.9g
9.8 g sugar

High in

20%+ of the daily value

  • Protein37%
  • Thiamine57%
  • Niacin33%
  • Vitamin B624%
  • Folate (B9)61%
  • Pantothenic acid23%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Riboflavin (B2)13%

Watch

20%+ of the daily value

  • Sodium66%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 145 minCook 35 min
  1. 1

    Drain the tofu, cut in half lengthwise, and then cut each half into half-inch thick squares. Press out excess moisture by placing the tofu on a paper towel-lined cutting board, covering with more paper towels, and weighing it down with a heavy object.

  2. 2

    Mix soy sauce and minced ginger in a bowl. Add tofu, cover, and refrigerate for several hours or overnight.

  3. 3

    Preheat the oven to 350°F. Cook rice according to package instructions.

  4. 4

    Remove tofu from marinade and place on a baking sheet, reserving the marinade.

  5. 5

    Bake the tofu for about 8 minutes or until heated through. Drizzle with reserved marinade.

  6. 6

    Toast sesame seeds in a dry skillet over medium heat, stirring constantly until lightly toasted, about 3 minutes. Remove from pan immediately.

  7. 7

    Serve rice in bowls, top with baked tofu, drizzle with honey, and sprinkle with toasted sesame seeds.

Vitamins & minerals

Amounts for 1 serving (236 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0.3 mg
0%
Vitamin D0 μg
0%
Vitamin E0.1 mg
1%
Vitamin K2 μg
2%
Thiamine1 mg
57%
Riboflavin (B2)0.2 mg
13%
Niacin5 mg
33%
Vitamin B60.3 mg
24%
Folate (B9)242 μg
61%
Vitamin B120 μg
0%
Pantothenic acid1 mg
23%
Choline46 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium276 mg
28%
Iron7 mg
87%
Potassium345 mg
7%
Magnesium87 mg
21%
Phosphorus291 mg
42%
Zinc2 mg
21%
Copper1 mg
73%
Manganese2 mg
82%
Selenium26 μg
47%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene0.2 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose4 g—
Galactose0.3 g—
Glucose4 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.4 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 483 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 92min
    Walking (3.5 mph)
  • 58min
    Cycling (moderate)
  • 40min
    Running (6 mph)
  • 68min
    Swimming laps

Common questions

How many calories are in Marinated Tofu with Rice?

One serving of Marinated Tofu with Rice (1 serving) has 483 calories, which works out to 205 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Marinated Tofu with Rice high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Marinated Tofu with Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 84 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Marinated Tofu with Rice?

1526 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Marinated Tofu with Rice?

9.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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