⏱ 55 min totalMiso Ginger Tofu Bowl
Per 1 serving · 364 g · 17 ingredients
of a 2,000 cal day
- Protein25g15% of calories
- Carbs58g36% of calories
- Fat35g49% of calories
- ✓ Cholesterol free
At a glance
One serving of Miso Ginger Tofu Bowl (364 g) has 612 calories, with 25 g of protein, 58 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (49% DV), dietary fiber (45% DV) and Vitamin A (29% DV). Keep an eye on saturated fat, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein49%
- Dietary fiber45%
- Vitamin A29%
- Vitamin C40%
- Vitamin K27%
- Thiamine49%
Good source of
10–19% of the daily value
- Vitamin E12%
- Choline14%
Watch
20%+ of the daily value
- Saturated fat27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Wild rice
2 tbsp Tahini
1 tbsp Ginger root
1 clove Garlic
1 tsp Miso
1 tbsp Rice wine vinegar
1 tsp Sesame oil
1 tsp Maple syrup- 🥄1 tbsp Water
- 🥄½ dash Salt
1 tsp Sesame seeds
¼ cup grated Carrots
½ cup, whole Snow peas- 🥄½ sheet Sushi nori
4 oz Tofu
⅛ cup, chopped Red cabbage
¼ fruit Avocado
Directions
- 1
Cook the wild rice according to package instructions.
- 2
In a bowl, combine tahini, ginger, garlic, miso, rice wine vinegar, sesame oil, maple syrup, water, and salt to create the dressing.
- 3
Pour half of the dressing into a small bowl and marinate the tofu for at least an hour.
- 4
After marinating, cook the tofu in a frying pan over medium-high heat for about 3 minutes on each side until well browned.
- 5
Assemble the bowl by placing the cooked wild rice as the base. Arrange the tofu, grated carrots, pea pods, chopped red cabbage, avocado, and nori around the bowl. Pour the remaining dressing over the top and sprinkle with sesame seeds.
Vitamins & minerals
Amounts for 1 serving (364 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 258 μg | 29% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 32 μg | 27% |
| Thiamine | 1 mg | 49% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 6 mg | 38% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 155 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 444 mg | 44% |
| Iron | 7 mg | 91% |
| Potassium | 997 mg | 21% |
| Magnesium | 187 mg | 44% |
| Phosphorus | 621 mg | 89% |
| Zinc | 6 mg | 53% |
| Copper | 1 mg | 137% |
| Manganese | 2 mg | 97% |
| Selenium | 25 μg | 46% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 982 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 2,602 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 13 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.5 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 612 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 116minWalking (3.5 mph)
- 73minCycling (moderate)
- 51minRunning (6 mph)
- 86minSwimming laps
Common questions
How many calories are in Miso Ginger Tofu Bowl?
One serving of Miso Ginger Tofu Bowl (1 serving) has 612 calories, which works out to 168 calories per 100 g. That is about 31% of a 2,000-calorie day.
Is Miso Ginger Tofu Bowl high in protein?
It provides a solid 25 g of protein per serving (49% 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 Miso Ginger Tofu Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Miso Ginger Tofu Bowl?
374 mg per serving.
How much sugar is in Miso Ginger Tofu Bowl?
9.7 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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