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.
Adjust Servings
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: We estimate recipe nutrition from ingredient weights, per-100g food data, and the stated serving count. Values are planning estimates, not lab-tested nutrition labels, because brands, produce size, trimmed weight, and how much oil stays on the pan can change the final number.
- Calories (403 kcal/serving): Ingredient calories are summed for the full batch, then divided by 4 servings.
- Protein (28g): Protein grams come from the listed ingredients, not from a generic "healthy recipe" target.
- Carbohydrates (27g): Carbohydrate estimates include naturally occurring carbs in vegetables, grains, fruit, dairy, and sauces where applicable.
- Fat (21g): Added oil, butter, nuts, seeds, cheese, dressings, and fattier proteins can move this number materially.
- Fiber (7g): Fiber is estimated from whole-food ingredients and rounded to practical food-log precision.
- 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 June 1, 2026 · Nutrition data references USDA FoodData Central
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.