How many calories are in a tofu stir fry with rice?
A tofu stir fry with rice, vegetables and a sauce comes to about 565 kcal. The tofu is 145 and the tablespoon of oil is 125, which are nearly the same. That is the thing worth knowing about stir fries: the pan contributes as much as the protein.
The plate, as served
About 120 g of firm tofu, 150 g of cooked rice, a portion of vegetables, two tablespoons of stir-fry sauce and a tablespoon of oil.
Where the calories come from
| Nutrient | Grams | Calories | Share |
|---|---|---|---|
| Protein | 24g | 96 | 17% |
| Carbs | 65g | 260 | 46% |
| Fat | 23g | 207 | 37% |
| Fibre | 6g | counted within carbs | |
The ring is sized by calories, not grams: protein and carbs are 4 kcal a gram, fat is 9. Drawn by grams, fat would look like a sliver of what it actually contributes.
What is on the plate
| White rice, cookedA cupped handful, about 150 g cooked | 195 kcal |
| Tofu, firmAbout 120 g | 145 kcal |
| Cooking oilOne tablespoon, about 14 g | 125 kcal |
| Mixed vegetables, boiledA serving, about 120 g | 55 kcal |
| Stir-fry sauceTwo tablespoons, about 30 g | 45 kcal |
The same dish, several ways
This is where the calories actually move. Not the ingredient, the cooking.
- With a bigger rice portion760+195
Two cupped handfuls. The most common quiet addition to any stir fry.
- About 120 g of firm tofu, 150 g of cooked rice, a portion of vegetables, two tablespoons of stir-fry sauce and a tablespoon of oil.As served565
- With prawns instead of tofu520-45
Leaner again, and it takes the protein up.
- Dry-fried, no added oil440-125
A non-stick pan and a splash of water. It is 125 kcal and the dish survives it.
Where each number comes from
Composition tables list ingredients, not dinners. There is no row anywhere for this plate, so it is built from its parts, and the preparation assumed for each part is written next to it, because that assumption is usually worth more calories than the ingredient.
| Component | Portion and preparation | kcal |
|---|---|---|
| White rice, cooked | A cupped handful, about 150 g cookedBoiled or steamed in water, no fat added. | 195 |
| Tofu, firm | About 120 gPan-fried with a little oil. | 145 |
| Cooking oil | One tablespoon, about 14 gAny vegetable oil. The most commonly uncounted thing in home cooking. | 125 |
| Mixed vegetables, boiled | A serving, about 120 gBoiled or steamed, no butter. | 55 |
| Stir-fry sauce | Two tablespoons, about 30 gSoy, sugar and aromatics. The sugar is most of it. | 45 |
| Total | 565 | |
Sources: USDA FoodData Central. Every figure is an estimate with a range around it, and is rounded to the nearest 5 kcal rather than pretending to a precision that does not exist.
Why you will see 300 to 900 kcal quoted for this
How much oil, and how much rice. Neither is usually stated in the figure being published, which is why they disagree so widely.
Which is why this page shows the sum instead of asserting a total. Build the plate you actually eat and the number is yours rather than an average of strangers.
Build your own plateCommon questions
- How many calories are in a tofu stir fry?
- About 565 kcal with rice, vegetables and a tablespoon of oil. Dry-frying instead brings it to about 440.
- How many calories is tofu?
- About 145 kcal for 120 g of firm tofu pan-fried in a little oil. It carries 16 g of protein with it.
- Is stir fry good for weight loss?
- It can be excellent, and the oil decides. A tablespoon is 125 kcal, and most people use two or three without measuring.
- How do I reduce the oil in a stir fry?
- Get the pan properly hot first, use a non-stick, and add a splash of water or stock when things start to catch. You lose very little and save 125 kcal a tablespoon.
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