⏱ 60 min totalTofu Poke Bowl
Per 1 serving · 316 g · 15 ingredients
of a 2,000 cal day
- Protein18g17% of calories
- Carbs50g47% of calories
- Fat17g36% of calories
- ✓ Cholesterol free
At a glance
One serving of Tofu Poke Bowl (316 g) has 403 calories, with 18 g of protein, 50 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (36% DV), dietary fiber (26% DV) and Vitamin C (44% DV). Keep an eye on sodium, which provides 47% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber26%
- Vitamin C44%
- Vitamin K45%
- Thiamine29%
- Niacin29%
Good source of
10–19% of the daily value
- Vitamin E10%
- Riboflavin (B2)15%
- Potassium16%
Watch
20%+ of the daily value
- Sodium47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 ½ oz Tofu
¼ cup Brown rice
1 tbsp Tamari soy sauce
¼ tbsp Rice wine vinegar- 🥄¼ tsp Sambal oelek
¼ tsp Sesame oil
½ clove Garlic
¼ tbsp Ginger root
¼ cup slices Cucumber
1 medium Radishes
¾ cup, shredded Red cabbage
¼ fruit Avocado
¼ tbsp Sesame seeds
½ medium Scallions
¾ tbsp Cilantro
Directions
- 1
Press the tofu for at least 30 minutes, up to overnight, to remove excess moisture.
- 2
Cook the brown rice according to package directions.
- 3
In a medium bowl, mix soy sauce, sambal oelek, sesame oil, garlic, and ginger. Add the pressed tofu and marinate for 10 minutes.
- 4
Prepare the remaining ingredients and assemble the bowls with rice, marinated tofu, cucumber, radishes, red cabbage, avocado, sesame seeds, scallions, and cilantro.
Vitamins & minerals
Amounts for 1 serving (316 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 40 μg | 4% |
| Vitamin C | 39 mg | 44% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 54 μg | 45% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 1 mg | 46% |
| Folate (B9) | 90 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 41 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 254 mg | 25% |
| Iron | 4 mg | 52% |
| Potassium | 740 mg | 16% |
| Magnesium | 163 mg | 39% |
| Phosphorus | 382 mg | 55% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 60% |
| Manganese | 3 mg | 127% |
| Selenium | 26 μg | 46% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 469 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 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 | 11 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 403 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 48minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Tofu Poke Bowl?
One serving of Tofu Poke Bowl (1 serving) has 403 calories, which works out to 127 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Tofu Poke Bowl high in protein?
It provides a solid 18 g of protein per serving (36% 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 Poke Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 47% 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 Poke Bowl?
1081 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tofu Poke Bowl?
4.3 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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