⏱ 65 min totalPineapple Barbecue Tofu Quinoa Bowl
Per 1 serving · 613 g · 10 ingredients
of a 2,000 cal day
- Protein16g13% of calories
- Carbs87g68% of calories
- Fat11g20% of calories
- ✓ Cholesterol free
At a glance
One serving of Pineapple Barbecue Tofu Quinoa Bowl (613 g) has 484 calories, with 16 g of protein, 87 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (68% of calories). It is high in protein (33% DV), dietary fiber (34% DV) and Vitamin C (271% DV).
High in
20%+ of the daily value
- Protein33%
- Dietary fiber34%
- Vitamin C271%
- Thiamine41%
- Riboflavin (B2)33%
- Niacin21%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin E18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 tbsp Quinoa
¼ medium Zucchini
¼ small raw Red onion
½ medium Red bell pepper
¼ tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
3 oz Tofu
2 tbsp Barbecue sauce
2 slice, large Pineapple
Directions
- 1
Drain the tofu and press between paper towels with a heavy object for at least 30 minutes to remove excess liquid.
- 2
Cook the quinoa according to package instructions.
- 3
Preheat the grill to medium-high heat. Toss the zucchini, onions, and red bell peppers in olive oil, and season with salt and pepper.
- 4
Grill the vegetables on a grill plate for 8-10 minutes, stirring occasionally. Grill the pineapple rings for 2-3 minutes on each side.
- 5
Cut the tofu into ¾ x 3-inch sticks. Grill for 3-4 minutes per side, brushing with barbecue sauce several times during cooking.
- 6
Divide all ingredients between bowls and serve hot.
Vitamins & minerals
Amounts for 1 serving (613 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 112 μg | 12% |
| Vitamin C | 244 mg | 271% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 66% |
| Folate (B9) | 173 μg | 43% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 234 mg | 23% |
| Iron | 5 mg | 59% |
| Potassium | 989 mg | 21% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 329 mg | 47% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 82% |
| Manganese | 5 mg | 200% |
| Selenium | 15 μg | 27% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,190 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 14 g | — |
| Galactose | 0 g | — |
| Glucose | 14 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,593 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 17 g | — |
| Sucrose | 21 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 484 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Pineapple Barbecue Tofu Quinoa Bowl?
One serving of Pineapple Barbecue Tofu Quinoa Bowl (1 serving) has 484 calories, which works out to 79 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Pineapple Barbecue Tofu Quinoa Bowl high in protein?
It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 13% 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 Pineapple Barbecue Tofu Quinoa Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 77 g of net carbs and 68% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pineapple Barbecue Tofu Quinoa Bowl?
416 mg per serving.
How much sugar is in Pineapple Barbecue Tofu Quinoa Bowl?
49 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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