⏱ 15 min total

Scrambled Tofu on Toast

Name: Scrambled Tofu on Toast
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 7 oz Tofu; 1 tbsp Olive oil; ¼ tsp Salt; ¼ tsp Turmeric; ⅛ tsp Black pepper; 1 slice Whole wheat bread

Per 1 serving · 242 g · 6 ingredients

Calories

331

17%
of a 2,000 cal day

Protein
20g
23% of calories
Carbs
16g
18% of calories
Fat
23g
59% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Scrambled Tofu on Toast (242 g) has 331 calories, with 20 g of protein, 16 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (40% DV), thiamine (20% DV) and calcium (45% DV). Keep an eye on sodium, which provides 32% of the daily value.

Per 100 g

137cal

low energy density

Protein per 100 cal

Net carbs

12g

carbs minus fiber

Fiber

3.7g

2.4 g sugar

High in

20%+ of the daily value

Protein40%
Thiamine20%
Calcium45%
Iron54%
Magnesium23%
Phosphorus43%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin E18%
Vitamin K13%
Riboflavin (B2)13%
Vitamin B615%
Folate (B9)12%

Watch

20%+ of the daily value

Sodium32%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
Drain the tofu and press dry with paper towels.
2
Heat olive oil in a skillet over medium-high heat. Crumble in the tofu with salt, turmeric, and pepper. Stir to combine and cook for 5-10 minutes, stirring occasionally.
3
Toast the bread and serve the tofu scramble on top.

Vitamins & minerals

Amounts for 1 serving (242 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	0.1 μg	0%
Vitamin C	0.4 mg	0%
Vitamin D	0 μg	0%
Vitamin E	3 mg	18%
Vitamin K	16 μg	13%
Thiamine	0.2 mg	20%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	9%
Vitamin B6	0.2 mg	15%
Folate (B9)	50 μg	12%
Vitamin B12	0 μg	0%
Pantothenic acid	0.4 mg	8%
Choline	64 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	447 mg	45%
Iron	4 mg	54%
Potassium	380 mg	8%
Magnesium	96 mg	23%
Phosphorus	302 mg	43%
Zinc	2 mg	20%
Copper	0.5 mg	54%
Manganese	2 mg	85%
Selenium	27 μg	49%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.3 g	—
Methionine	0.2 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	8 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 331 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

63min
Walking (3.5 mph)
40min
Cycling (moderate)
28min
Running (6 mph)
47min
Swimming laps

Common questions

How many calories are in Scrambled Tofu on Toast?

One serving of Scrambled Tofu on Toast (1 serving) has 331 calories, which works out to 137 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Scrambled Tofu on Toast high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Scrambled Tofu on Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Scrambled Tofu on Toast?

733 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Scrambled Tofu on Toast?

2.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (242 g)

Calories331

% Daily Value*

Total fat 23g	29%
Saturated fat 3.8g	19%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 733mg	32%
Total carbohydrate 16g	6%
Dietary fiber 3.7g	13%
Total sugars 2.4g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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