Teriyaki Tofu with Rice
A satisfying teriyaki tofu with rice that delivers 28g of protein in just 403 calories. Perfect for meal prep and healthy dinner options.
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Macronutrient Breakdown
Ingredients
- olive oil
- garlic cloves
- salt and pepper
- firm tofu pressed
- soy sauce
- sesame oil
- mirin
- brown sugar
- ginger
- cooked brown rice
- vegetables
Instructions
- 1
Preheat oven to 400F or heat a large skillet.
- 2
Season protein with salt, pepper, and herbs.
- 3
Cook until internal temperature is reached.
- 4
Let rest for 5 minutes before serving.
Nutrition Facts
About Teriyaki Tofu with Rice
A satisfying teriyaki tofu with rice that delivers 28g of protein in just 403 calories. Perfect for meal prep and healthy dinner options.
This dinner recipe provides a high amount of protein with 403 calories per serving. With 7g of fiber, it supports digestive health and helps you feel full longer.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 40 minutes.
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Methodology & Nutrition Data Sources — Teriyaki Tofu with Rice
How we calculate Teriyaki Tofu with Rice nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (403 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (28g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (27g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (21g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (7g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Teriyaki Tofu with Rice?
Teriyaki Tofu with Rice contains approximately 403 calories per serving, making it a moderate option for a healthy dinner.
Is Teriyaki Tofu with Rice good for weight loss?
In moderation, yes, Teriyaki Tofu with Rice can be part of a weight loss diet. With 403 calories and 28g of protein per serving, it helps keep you satisfied.
How much protein does Teriyaki Tofu with Rice have?
Teriyaki Tofu with Rice provides 28g of protein per serving, which is excellent for supporting muscle maintenance and satiety.
How long does it take to make Teriyaki Tofu with Rice?
Teriyaki Tofu with Rice takes about 11 minutes to prepare and 29 minutes to cook, totaling 40 minutes from start to finish.
Can I meal prep Teriyaki Tofu with Rice?
Yes, Teriyaki Tofu with Rice stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Teriyaki Tofu with Rice?
Per serving: 403 calories, 28g protein, 27g carbs, 21g fat. This makes it a high-protein dinner option.