Tofu, jasmine rice & bok choy: Calories, Protein & Nutrients
440 kcal · 32 g protein · 51 g carbs · 14 g fat · 5.0 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 |
|---|---|---|---|---|---|---|
| Tofu (firm) 1¼ × half cup | 158 g | 227 | 27.2 | 4.4 | 13.7 | 3.6 |
| Jasmine rice (cooked) 1 × one cup | 158 g | 204 | 4.4 | 44.6 | 0.5 | 0.5 |
| Bok choy (raw) 1 × one cup | 70 g | 9 | 0.7 | 2.5 | 0.2 | 0.9 |
| Total | 386 g | 440 | 32.3 | 51.4 | 14.4 | 5.0 |
Tofu (firm) brings the most calories (52%); Tofu (firm) the most protein (84%); Tofu (firm) the most sodium (69%).
Where the calories come from
Protein 29% · Carbohydrate 47% · 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 | 32 g | 65% | |
| Carbohydrate | 51 g | 19% | |
| Fat | 14 g | 18% | |
| Saturated fat * | 2.0 g | 10% | |
| Fiber | 5.0 g | 18% | |
| Sugars * | 0.0 g | — | |
| Sodium * | 32 mg | 1% | |
| Potassium * | 533 mg | 11% | |
| Calcium * | 1119 mg | 86% | |
| Iron * | 4.5 mg | 25% | |
| Magnesium * | 101 mg | 24% | |
| Zinc * | 2.7 mg | 24% | |
| Selenium * | 27 mcg | 50% | |
| Vitamin B12 * | 0.0 mcg | 0% | |
| Vitamin D * | 0.0 mcg | 0% | |
| Folate * | 46 mcg DFE | 11% | |
| Vitamin K * | 0.0 mcg | 0% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 7.4 g, rank 34 of 73. Best dinner on this measure: Pork chop & Brussels sprouts (12.5 g).
- Fiber: rank 46 of 73 (highest first).
- Sodium: rank 13 of 73 (lowest first).
- Calories: rank 51 of 73 (lightest first).
Common questions
How many calories are in tofu, jasmine rice & bok choy?
About 440 kcal for the portions listed (386 g of food in total), from USDA FoodData Central values.
How much protein is in tofu, jasmine rice & bok choy?
32 g — 7.4 g per 100 kcal, which ranks 34 of 73 meals on this site.
How much fiber and sodium?
5.0 g of fiber (18% of the 28 g Daily Value) and 32 mg of sodium (1% 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