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Food nutrition facts and count calories in food


Meal Categories
Rice / Wheat / Staple Foods

Ochazuke Calories and Quick Look At Nutrition Facts

Calories in Ochazuke76Cal 100g
278 Cal 365.8g(1 cup)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsMolybdenum,Vitamin D

Ochazuke is tea and soup over rice. There are a variety of ingredients used including salmon (or fish flakes), umeboshi, nori, wasabi. It may also contain raw toppings such as ikura and sashimi. Hot water may be used in place of green tea.

Ochatsuke is a reasonably simple meal, with main ingredients being steamed rice and fish, usually aramakijake. The dish also sports onions, nori, sesame seeds and green tea, giving it a rather unique taste.

Aramakijake is a type of salmon fish preserved in salt. It is very low on fat values, and high on phosphorus and potassium. Rice provides K type vitamin to the desk, and the seafood part of the chaduke brings the energy into the mix. Sesame seeds are pretty good for your heart, as is green tea with very strong antioxidant properties which can raise your concentration and improve your focus.



Image of Ochazuke


Additional Facts for Ochazuke

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content81 (%)

Ingredients in Ochazuke

Steamed Rice Steamed Rice 150 g 252 Cal
Aramakijake Aramakijake 10 g 154 Cal
Asatsuki Asatsuki 3 g 1 Cal
Sesame Seeds Sesame Seeds 0.5 g 3 Cal
Nori Nori 0.5 g 1 Cal
Salt Salt 1.5 g 0 Cal
Umami Seasoning Umami Seasoning 0.3 g 1 Cal
Green Tea Green Tea 200 g 4 Cal

Nutrition facts for Ochazuke (1 cup 365.8g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy278 Cal536~751Cal
Protein6.95g (27.8 Cal)15~34g
Fat1.35g (12.15 Cal)13~20g
Carbohydrate56.63g (226.52 Cal)75~105g

【PFC Balance】

The calories in Ochazuke per 365.8g(1 cup) is 278 calories. Ochazuke is calculated to be 76Cal per 100 grams making 80Cal equivalent to 105.26g with 56.63g of mostly carbohydrates、6.95g of protein、1.35g of fat in 365.8g while being rich in vitamins and minerals such as Molybdenum and Vitamin D.

Vitamins, minerals, dietary fiber, and sodium content for 365.8g (1 cup) of Ochazuke


(Percent Meal Value)

Vitamin A Retinol Equivalent13.39μg221μgRE
Vitamin D2.09μg1.8μg
Vitamin E Alpha Tocopherol0.11mg2.2mg
Vitamin K3.48μg17μg
Vitamin B10.04mg0.32mg
Vitamin B20.15mg0.36mg
Vitamin B60.11mg0.35mg
Vitamin B120.88μg0.8μg
Pantothenic Acid0.62mg1.5mg
Vitamin C13.94mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber0.77g5.7g~
Sodium Chloride Equivalent1.9g~2.5g

Fatty acid composition in 365.8g (1 cup) of Ochazuke

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.29g3g~4.7g
Monounsaturated Fatty Acids0.37g~6.2g
Polyunsaturated Fatty Acids0.4g3g~8.3g
Total Fatty Acids1.1g
N3 Polyunsaturated0.15g
N6 Polyunsaturated0.26g
Oleic Acid296.41mg
Linoleic Acid264.62mg
Alpha Linolenic Acid8.85mg

(Percent Meal Value)

Octadecatrienoic Acid3.15mg
Icosadienoic Acid0.59mg
DGLA (Dihomo-γ-linolenic acid)0.7mg
Icosatetraenoic Acid4.1mg
Arachidonic Acid3.4mg
Icosapentaenoic Acid42.03mg
Docosapentaenoic Acid N316.02mg
Docosapentaenoic Acid N60.04mg
Docosahexaenoic Acid73.16mg

Amino acid composition in 365.8g (1 cup) of Ochazuke

【Amino Acids】

(Percent Meal Value)

Sulfur Containing Amino Acid Total171.01mg
Aromatic Amino Acid Total338.99mg

(Percent Meal Value)

Aspartic Acid338.99mg
Glutamic Acid634.99mg
Amino Acid Total3554.99mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 278Cal

Ochazuke:Aerobic exercise duration required to burn 278 calories per 365.8g (1 cup)

  • Walking104min
  • Jogging63min
  • Cycling / Biking / Spinning39min
  • Jumping Rope32min
  • Stretching125min
  • Climbing Steps35min
  • Vacuuming89min
  • Cleaning Bath Tub82min
  • Water Walking78min
  • Swimming39min
  • Aerobics48min
  • Boxercising52min

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