⏱ 30 min total

Simple Tofu Scramble

Name: Simple Tofu Scramble
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ block Tofu; ¼ tsp Garlic powder; ¼ tsp, whole Cumin seed; ⅛ tsp Chili powder; ⅛ tsp Turmeric; ½ tbsp Olive oil; 1 tbsp chopped Onion; ¼ cup, chopped Red bell pepper; 1 cup, chopped Kale; ¼ tsp Salt; ¼ tsp Black pepper

Per 1 serving · 239 g · 11 ingredients

Calories

219

11%
of a 2,000 cal day

Protein
15g
25% of calories
Carbs
13g
21% of calories
Fat
14g
54% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Simple Tofu Scramble (239 g) has 219 calories, with 15 g of protein, 13 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (30% DV), Vitamin A (44% DV) and Vitamin C (144% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g

92cal

low energy density

Protein per 100 cal

6.8g

Net carbs

carbs minus fiber

Fiber

4.3g

4.1 g sugar

High in

20%+ of the daily value

Protein30%
Vitamin A44%
Vitamin C144%
Vitamin K400%
Vitamin B633%
Folate (B9)33%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin E18%
Thiamine12%
Riboflavin (B2)13%
Pantothenic acid15%
Potassium13%

Watch

20%+ of the daily value

Sodium27%

Ingredients

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

Directions

Prep 20 minCook 10 min

1
Pat tofu dry and drain using a tofu press if available, or roll in a clean, absorbent towel with something heavy on top, such as a cast iron skillet, for 15 minutes.
2
Prepare sauce by mixing garlic powder, cumin, chili powder, and turmeric in a small bowl and adding a small amount of water at a time until a pourable sauce has been achieved. Set aside.
3
Warm a large skillet over medium heat. Add olive oil, onion, and red pepper. Season with salt and pepper to taste, and cook until softened, about 5 minutes.
4
Add kale, season with salt and pepper to taste, and cover to steam for 2 minutes.
5
Unwrap tofu and crumble into bite-sized pieces using a fork.
6
Move veggies to one side of the pan, add crumbled tofu, and sauté for 2 minutes. Add sauce, stirring immediately to evenly distribute. Cook for another 5-7 minutes until tofu is slightly browned.
7
Serve immediately.

Vitamins & minerals

Amounts for 1 serving (239 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	399 μg	44%
Vitamin C	129 mg	144%
Vitamin D	0 μg	0%
Vitamin E	3 mg	18%
Vitamin K	479 μg	400%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	9%
Vitamin B6	0.4 mg	33%
Folate (B9)	133 μg	33%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	15%
Choline	4 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	314 mg	31%
Iron	4 mg	50%
Potassium	610 mg	13%
Magnesium	102 mg	24%
Phosphorus	237 mg	34%
Zinc	2 mg	17%
Copper	1 mg	135%
Manganese	2 mg	65%
Selenium	16 μg	29%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	51 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	4,631 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.2 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 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	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 219 calories

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

42min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
31min
Swimming laps

Common questions

How many calories are in Simple Tofu Scramble?

One serving of Simple Tofu Scramble (1 serving) has 219 calories, which works out to 92 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Simple Tofu Scramble high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 25% 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 Simple Tofu Scramble keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Simple Tofu Scramble?

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

How much sugar is in Simple Tofu Scramble?

4.1 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 (239 g)

Calories219

% Daily Value*

Total fat 14g	18%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 629mg	27%
Total carbohydrate 13g	5%
Dietary fiber 4.3g	15%
Total sugars 4.1g
Protein 15g

* 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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