Tofu Poke Bowl
The Tofu Poke Bowl offers a light yet nourishing choice with a notable protein content and low saturated fat levels. It provides a good source of dietary fiber, supporting healthy digestion. Essential vitamins such as vitamin C and minerals like calcium and iron enrich this plant-based dish. Perfect for those seeking a balanced meal that fuels the body and pleases the palate.
Macro Impact
A Serving (470 g) of Tofu Poke Bowl contains 580 calories, 32 g of protein, 60 g of carbohydrates, and 23 g of fat.
Calorie Burn
How long would it take to burn off 580 calories?
- Walking3.5 mph, moderate pace103 min
- YogaModerate effort, gentle pace147 min
- SwimmingFreestyle, moderate effort76 min
- Biking12–14 mph, moderate effort55 min
- StairsStair climbing, moderate pace74 min
- Running5 mph (12 min/mile)53 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (470 g)
Carbohydrates
- Carbohydrates60 / 313 g(19%)
- Dietary Fiber9 / 38 g(24%)
- Soluble Fiber3 g
- Insoluble Fiber6 g
- Total Sugars5 g
- Added Sugars2 / 63 g(3%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat23 / 83 g(28%)
- Saturated Fat4 / 25 g(16%)
- Trans Fat0.2 g
- Monounsaturated Fat10 g
- Polyunsaturated Fat8.8 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.8 g
- Omega-68 g
- Omega-910 g
- Oleic Acid8.5 g
- Capric Acid0.2 g
- Erucic Acid0.8 g
- Lauric Acid0.4 g
- Stearic Acid0.8 g
- Caprylic Acid0.2 g
- Linoleic Acid7 g
- Myristic Acid0.5 g
- Palmitic Acid1.9 g
- Linolenic Acid0 g
- Eicosenoic Acid0.7 g
- Arachidonic Acid0.2 g
- Alpha-Linolenic Acid (ALA)0.7 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.3 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.5 g
Protein
- Protein32 / 56 g(57%)
Amino Acids
- Lysine2.7 g
- Serine1.5 g
- Valine1.5 g
- Alanine1.8 g
- Cystine0.4 g
- Cysteine0.4 g
- Proline1.5 g
- Taurine0 mg
- Arginine2.2 g
- Histidine0.7 g
- Threonine1.5 g
- Isoleucine1.5 g
- Methionine0.6 g
- Tryptophan0.7 g
- Glutamic Acid5.2 g
- Aspartic Acid3 g
- Phenylalanine1.5 g
- Glycine1.5 g
- Leucine2.7 g
- Tyrosine1 g
Vitamins
- Vitamin A250 / 900 ug(28%)
- Vitamin C40 / 90 mg(44%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K15 / 120 ug(13%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)3.5 / 16 mg(22%)
- Folate80 / 400 ug(20%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin5 / 30 ug(17%)
- Choline40 / 550 mg(7%)
Minerals
- Calcium350 / 1,000 mg(35%)
- Iron15 / 8 mg(188%)
- Magnesium60 / 420 mg(14%)
- Phosphorus200 / 700 mg(29%)
- Potassium500 / 3,400 mg(15%)
- Sodium1,200 / 2,300 mg(52%)
- Zinc2 / 11 mg(18%)
- Copper0.3 / 0.9 mg(33%)
- Manganese1 / 2.3 mg(43%)
- Selenium10 / 55 ug(18%)
- Iodine50 / 150 ug(33%)
- Chromium5 / 35 ug(14%)
- Molybdenum15 / 45 ug(33%)
- Chloride50 / 2,300 mg(2%)
Other
- Water300 / 3,700 g(8%)
- Caffeine0 mg
- Alcohol0 g
Sources
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