The macrobiotic bowl is a balanced, plant-based meal rooted in traditional Japanese dietary principles. It is typically enjoyed as a wholesome lunch or dinner consisting of grains, cooked vegetables, and fermented components.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Brown rice (uncooked) (189 g)
- 2 cups Water (473 g)
- 250 g Tofu (250 g)
- 1 tbsp Sesame oil (14 g)
- 2 cups Broccoli (166 g)
- 1 medium Carrot (60 g)
- 2 tbsp Soy sauce (34 g)
- 0.5 cup Sauerkraut (124 g)
- 1 tsp Toasted sesame seeds (3 g)
- Ingredients in total: 1.31 kg
- Weight lost in cooking: 413 g (mostly water boiling off)
- Net weight (cooked): 900 g · 2 servings of about 450 g
Method
- Rinse the brown rice under cold water until it runs clear, then place it in a medium pot with the water, bring to a boil, cover, and simmer on low heat for 45 minutes until tender.
- Drain the tofu, pat it dry with paper towels, and cut it into small cubes.
- Heat the sesame oil in a large skillet over medium heat, add the tofu cubes, and sear for 5 to 7 minutes until they are golden brown on all sides.
- Add the broccoli florets and thinly sliced carrots to the skillet with the tofu, tossing them for 4 to 5 minutes until the vegetables are tender-crisp and bright in color.
- Pour the soy sauce over the vegetables and tofu, stir well to coat, and cook for another minute before removing from the heat.
- To serve, spoon a portion of the cooked brown rice into a bowl, arrange the vegetable and tofu mixture on top, add a spoonful of sauerkraut to the side, and sprinkle with the toasted sesame seeds.
Nutrition
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Calories | 574 kcal | 128 kcal |
| Protein | 22.4 g | 4.97 g |
| Water | 319 mL | 70.9 mL |
| Sodium | 1,447 mg | 321 mg |
| Total Carbohydrates | 87.6 g | 19.5 g |
| Total Fat | 16.8 g | 3.74 g |
| Sugar | 5.23 g | 1.16 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Iron | 10.2 mg | 2.27 mg |
| Calcium | 547 mg | 121 mg |
| Magnesium | 216 mg | 47.9 mg |
| Potassium | 1,026 mg | 228 mg |
| Iodine | 1.25 mcg | 0.28 mcg |
| Phosphorus | 482 mg | 107 mg |
| Zinc | 4.72 mg | 1.05 mg |
| Chloride | 1,317 mg | 293 mg |
| Selenium | 41.2 mcg | 9.15 mcg |
| Copper | 0.71 mg | 0.16 mg |
| Fluoride | 0.15 mg | 0.033 mg |
| Manganese | 5.11 mg | 1.14 mg |
| Molybdenum | 40 mcg | 8.89 mcg |
| Chromium | 16.3 mcg | 3.61 mcg |
Fats
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 2.63 g | 0.58 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.23 g | 1.16 g |
| Omega-3 Fatty Acids | 0.58 g | 0.13 g |
| Polyunsaturated Fat | 6.8 g | 1.51 g |
| Omega-6 Fatty Acids | 6.23 g | 1.38 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.59 g | 0.13 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.02 g | 1.12 g |
Fibre
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Fiber | 8.79 g | 1.95 g |
| Soluble Fiber | 2.18 g | 0.48 g |
| Insoluble Fiber | 7.33 g | 1.63 g |
Vitamins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 84.9 mg | 18.9 mg |
| Folate (B9) | 107 mcg | 23.7 mcg |
| Niacin (B3) | 6.32 mg | 1.41 mg |
| Vitamin A | 276 mcg RAE | 61.4 mcg RAE |
| Thiamin (B1) | 0.58 mg | 0.13 mg |
| Vitamin B6 | 0.83 mg | 0.18 mg |
| Riboflavin (B2) | 0.3 mg | 0.067 mg |
| Pantothenic Acid (B5) | 2.18 mg | 0.48 mg |
| Vitamin E | 2.27 mg | 0.5 mg |
| Vitamin K | 98.9 mcg | 22 mcg |
| Biotin (B7) | 14.3 mcg | 3.18 mcg |
| Beta-Carotene | 2,822 mcg | 627 mcg |
Others
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Choline | 73.6 mg | 16.4 mg |
| Leucine | 1,864 mg | 414 mg |
| Lysine | 1,223 mg | 272 mg |
| Polyphenols | 323 mg | 71.7 mg |
| Methionine | 404 mg | 89.7 mg |
| Oxalates | 71.7 mg | 15.9 mg |
| Threonine | 895 mg | 199 mg |
| Tryptophan | 296 mg | 65.9 mg |
| Valine | 1,282 mg | 285 mg |
| Flavonoids | 86.6 mg | 19.3 mg |
| Histidine | 673 mg | 150 mg |
| Lutein / Zeaxanthin | 1.3 mg | 0.29 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,184 mg | 263 mg |
| Purines | 96.7 mg | 21.5 mg |
Proteins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,143 mg | 254 mg |
Additives
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 187 mg | 41.6 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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