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Tofu Fried Rice⏱ 45 min total
Recipes

Tofu Fried Rice

Per 1 serving · 193 g · 11 ingredients

Calories
316
16%
of a 2,000 cal day
  • Protein
    14g
    17% of calories
  • Carbs
    50g
    61% of calories
  • Fat
    8g
    22% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Tofu Fried Rice (193 g) has 316 calories, with 14 g of protein, 50 g of carbohydrates and 8 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (28% DV), Vitamin K (50% DV) and thiamine (26% DV). Keep an eye on sodium, which provides 47% of the daily value.

Per 100 g
164cal
medium energy density
Protein per 100 cal
4.4g
Net carbs
46g
carbs minus fiber
Fiber
4.1g
7.9 g sugar

High in

20%+ of the daily value

  • Protein28%
  • Vitamin K50%
  • Thiamine26%
  • Niacin27%
  • Vitamin B633%
  • Pantothenic acid25%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin A17%
  • Vitamin C11%
  • Folate (B9)13%
  • Calcium15%
  • Zinc18%

Watch

20%+ of the daily value

  • Sodium47%

Ingredients

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

Directions

Prep 15 minCook 30 min
  1. 1

    Preheat the oven to 400°F and prepare a baking sheet with parchment paper or a light coating of oil.

  2. 2

    Cook the rice according to package instructions.

  3. 3

    Wrap the tofu in a clean towel and press with a heavy object to remove excess liquid.

  4. 4

    Dice the tofu into 1/4-inch cubes and arrange on the baking sheet. Bake for 26-30 minutes until golden brown and firm. Set aside.

  5. 5

    Whisk together peanut butter, brown sugar, chili garlic sauce, sesame oil, and three-quarters of the soy sauce to make the sauce. Adjust flavors as needed.

  6. 6

    Marinate the baked tofu in the sauce for 5 minutes, stirring occasionally.

  7. 7

    Heat a skillet over medium heat and cook the tofu with a slotted spoon, leaving most of the sauce behind. Cook until golden brown, then set aside.

  8. 8

    In the same skillet, sauté garlic, scallions, peas, and carrots for 3-4 minutes. Season with the remaining soy sauce.

  9. 9

    Add the cooked rice, tofu, and remaining sauce to the skillet. Stir and cook over medium-high heat for 3-4 minutes.

  10. 10

    Serve immediately.

Vitamins & minerals

Amounts for 1 serving (193 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A157 μg
17%
Vitamin C10 mg
11%
Vitamin D0 μg
0%
Vitamin E1 mg
6%
Vitamin K60 μg
50%
Thiamine0.3 mg
26%
Riboflavin (B2)0.1 mg
9%
Niacin4 mg
27%
Vitamin B60.4 mg
33%
Folate (B9)54 μg
13%
Vitamin B120 μg
0%
Pantothenic acid1 mg
25%
Choline32 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium151 mg
15%
Iron3 mg
39%
Potassium410 mg
9%
Magnesium122 mg
29%
Phosphorus301 mg
43%
Zinc2 mg
18%
Copper0.3 mg
36%
Manganese2 mg
108%
Selenium19 μg
35%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene534 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,618 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.5 μg—
Fructose0.2 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0.2 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch1 g—
Sucrose6 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.5 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 316 calories

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

  • 60min
    Walking (3.5 mph)
  • 38min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 44min
    Swimming laps

Common questions

How many calories are in Tofu Fried Rice?

One serving of Tofu Fried Rice (1 serving) has 316 calories, which works out to 164 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Tofu Fried Rice high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 17% 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 Tofu Fried Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tofu Fried Rice?

1088 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tofu Fried Rice?

7.9 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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