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Tofu + Rye bread
100 g of tofu plus 100 g of rye bread: 335 kcal, 16.6 g protein, 50.2 g carbs, 8.1 g fat and 6.1 g fibre. Band-by-band verdicts and what the plate still needs.
Band by band
| Macro | Band (100 g + 100 g) | This plate | Verdict |
|---|---|---|---|
| Calories | 250-550 | 335.0 | in range |
| Protein (g) | 15-40 | 16.6 | in range |
| Carbs (g) | 20-55 | 50.2 | in range |
| Fat (g) | 3-20 | 8.1 | in range |
| Fibre (g) | 2-10 | 6.1 | in range |
Nothing missing
All five bands are in range with 100 g of each. Enjoy the plate, or scale it to your targets.
Nutrition pages: Tofu · Rye bread.
Source: USDA FoodData Central (via the baked nutrition index) · checked 2026-09-03
Frequently asked questions
Is tofu with rye bread a good pairing?
The combined plate scores 5 of 5 reference bands (kcal, protein, carbs, fat, fiber). The band table below shows exactly which ones are in, under or over — the score is just the count of "in" rows.
How much is a "plate" here?
100 g of each food, raw or cooked exactly as the USDA rows state. Scale up or down and the proportions hold.
What should I add to this plate?
The fixes table below lists, for every band that is out of range, three real staples from the index that move it the right way.
A plate is a plan with a log
TempoLife turns the two foods and their grams into a logged meal against your daily targets.