Tempeh, brown rice & broccoli: Calories, Protein & Nutrients
517 kcal · 33 g protein · 66 g carbs · 17 g fat · 8.4 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Tempeh 1½ × three ounces | 126 g | 246 | 25.1 | 9.6 | 14.3 | 2.3 |
| Brown rice (cooked) 1 × one cup | 195 g | 240 | 5.3 | 49.9 | 1.9 | 3.1 |
| Broccoli (cooked) 1 × one cup | 91 g | 32 | 2.2 | 6.5 | 0.4 | 3.0 |
| Total | 412 g | 517 | 32.6 | 66.0 | 16.6 | 8.4 |
Tempeh brings the most calories (47%); Tempeh the most protein (77%); Broccoli (cooked) the most sodium (59%).
Where the calories come from
Protein 25% · Carbohydrate 51% · Fat 29% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 33 g | 65% | |
| Carbohydrate | 66 g | 24% | |
| Fat | 17 g | 21% | |
| Saturated fat | 4.9 g | 24% | |
| Fiber | 8.4 g | 30% | |
| Sugars * | 1.7 g | — | |
| Sodium | 63 mg | 3% | |
| Potassium | 940 mg | 20% | |
| Calcium | 163 mg | 13% | |
| Iron | 4.4 mg | 24% | |
| Magnesium | 192 mg | 46% | |
| Zinc | 3.8 mg | 34% | |
| Selenium | 13 mcg | 23% | |
| Vitamin B12 | 0.2 mcg | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Folate | 142 mcg DFE | 36% | |
| Vitamin K | 129 mcg | 107% |
Against the other 72 meals
- Protein per 100 kcal: 6.3 g, rank 42 of 73. Best lunch on this measure: Turkey sandwich with tomato & lettuce (11.4 g).
- Fiber: rank 15 of 73 (highest first).
- Sodium: rank 17 of 73 (lowest first).
- Calories: rank 66 of 73 (lightest first).
Common questions
How many calories are in tempeh, brown rice & broccoli?
About 517 kcal for the portions listed (412 g of food in total), from USDA FoodData Central values.
How much protein is in tempeh, brown rice & broccoli?
33 g — 6.3 g per 100 kcal, which ranks 42 of 73 meals on this site.
How much fiber and sodium?
8.4 g of fiber (30% of the 28 g Daily Value) and 63 mg of sodium (3% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator