⏱ 22 min total3-Vegetable Tofu Scramble
Per 1 serving · 344 g · 11 ingredients
of a 2,000 cal day
- Protein41g35% of calories
- Carbs32g28% of calories
- Fat19g37% of calories
- ✓ Protein-dense
- ✓ Cholesterol free
At a glance
One serving of 3-Vegetable Tofu Scramble (344 g) has 430 calories, with 41 g of protein, 32 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (37% of calories). It is high in protein (81% DV), dietary fiber (44% DV) and Vitamin A (32% DV).
High in
20%+ of the daily value
- Protein81%
- Dietary fiber44%
- Vitamin A32%
- Thiamine43%
- Riboflavin (B2)370%
- Niacin38%
Good source of
10–19% of the daily value
- Vitamin C17%
- Vitamin K13%
- Potassium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
7 oz Tofu
½ cup Mixed vegetables- 🥄1 ½ tbsp Nutritional yeast
½ tbsp Dijon mustard
½ tsp Garlic powder
½ tsp Onion powder
¼ tsp Turmeric
¼ tsp, ground Cumin seed- 🥄½ dash Salt
½ medium Scallions
½ tsp Hot sauce
Directions
- 1
Drain excess water from the tofu. Using a spatula or potato masher, break the tofu into thick chunks in a skillet. Cook over medium-high heat for 3-4 minutes until the tofu releases its water.
- 2
Add the mixed vegetables, nutritional yeast, Dijon mustard, garlic powder, onion powder, turmeric, cumin, and salt, stirring to combine. Continue to cook and stir for another 5-10 minutes, breaking the tofu chunks into smaller pieces until the consistency resembles scrambled eggs. Add a splash of water if the tofu starts to dry out or stick to the skillet.
- 3
Once the tofu has the right consistency and is yellow in color, and everything is thoroughly warm, turn off the heat. Taste and add additional salt and pepper if needed. Serve topped with sliced green onion and hot sauce.
Vitamins & minerals
Amounts for 1 serving (344 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 290 μg | 32% |
| Vitamin C | 16 mg | 17% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 5 mg | 370% |
| Niacin | 6 mg | 38% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 240 μg | 60% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 4 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 1,415 mg | 141% |
| Iron | 8 mg | 98% |
| Potassium | 798 mg | 17% |
| Magnesium | 154 mg | 37% |
| Phosphorus | 470 mg | 67% |
| Zinc | 4 mg | 35% |
| Copper | 1 mg | 96% |
| Manganese | 3 mg | 121% |
| Selenium | 38 μg | 69% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 53 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 430 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in 3-Vegetable Tofu Scramble?
One serving of 3-Vegetable Tofu Scramble (1 serving) has 430 calories, which works out to 125 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is 3-Vegetable Tofu Scramble high in protein?
Yes. It has 41 g of protein per serving, and 35% of its calories come from protein (9.4 g of protein per 100 calories).
Is 3-Vegetable Tofu Scramble keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in 3-Vegetable Tofu Scramble?
420 mg per serving.
How much sugar is in 3-Vegetable Tofu Scramble?
1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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