⏱ 30 min total

Spicy Tofu Scramble With Tomato and Ginger

Name: Spicy Tofu Scramble With Tomato and Ginger
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ block Tofu; 1 tbsp Butter; ¼ tbsp Whole wheat flour; ¼ small raw Red onion; ⅛ tsp Salt; ¼ tbsp Ginger root; ¼ tbsp Cilantro; ¼ tsp, ground Cumin seed; ⅛ tsp Cayenne pepper; ½ tbsp Cilantro; ½ cup Tomatoes

Per 1 serving · 272 g · 11 ingredients

Calories

220

11%
of a 2,000 cal day

Protein
11g
19% of calories
Carbs
10g
17% of calories
Fat
17g
64% of calories

Portion

At a glance

One serving of Spicy Tofu Scramble With Tomato and Ginger (272 g) has 220 calories, with 11 g of protein, 10 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (22% DV), Vitamin C (20% DV) and thiamine (63% DV). Keep an eye on saturated fat, which provides 42% of the daily value.

Per 100 g

81cal

low energy density

Protein per 100 cal

5.1g

Net carbs

carbs minus fiber

Fiber

4.1g

3.9 g sugar

High in

20%+ of the daily value

Protein22%
Vitamin C20%
Thiamine63%
Calcium29%
Iron41%
Phosphorus25%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin A14%
Vitamin K12%
Riboflavin (B2)10%
Vitamin B617%
Potassium10%

Watch

20%+ of the daily value

Saturated fat42%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Squeeze the drained firm tofu in a colander over the sink or a bowl to remove as much water as possible, allowing it to break apart slightly.
2
Melt half of the unsalted butter in a large skillet over medium-high heat. Add the flour and cook, stirring often, until lightly toasted, about 2 minutes. Add the chopped red onion and salt, cooking until the onion is softened and golden brown, about 7-9 minutes.
3
Reduce heat to medium; add the ginger, coriander, cumin, and cayenne pepper. Cook, stirring constantly, and add up to 2 tablespoons of water if needed to prevent burning, until fragrant, about 3 minutes.
4
Add crushed tomatoes and salt, cooking until the sauce is deep brick red and slightly reduced, about 8-10 minutes. Stir in the tofu and cook, breaking it into smaller pieces, for 5 minutes.
5
Remove from heat and stir in the remaining butter and roughly chopped cilantro. Taste and adjust seasoning if needed. Serve warm.

Vitamins & minerals

Amounts for 1 serving (272 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	129 μg	14%
Vitamin C	18 mg	20%
Vitamin D	0.2 μg	1%
Vitamin E	1 mg	7%
Vitamin K	15 μg	12%
Thiamine	1 mg	63%
Riboflavin (B2)	0.1 mg	10%
Niacin	1 mg	7%
Vitamin B6	0.2 mg	17%
Folate (B9)	34 μg	9%
Vitamin B12	0 μg	1%
Pantothenic acid	0.3 mg	6%
Choline	44 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	290 mg	29%
Iron	3 mg	41%
Potassium	455 mg	10%
Magnesium	64 mg	15%
Phosphorus	175 mg	25%
Zinc	1 mg	11%
Copper	0.3 mg	33%
Manganese	1 mg	40%
Selenium	14 μg	25%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0.3 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	406 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	7 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	3,044 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	95 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 220 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 Spicy Tofu Scramble With Tomato and Ginger?

One serving of Spicy Tofu Scramble With Tomato and Ginger (1 serving) has 220 calories, which works out to 81 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Spicy Tofu Scramble With Tomato and Ginger high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 19% 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 Spicy Tofu Scramble With Tomato and Ginger keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spicy Tofu Scramble With Tomato and Ginger?

447 mg per serving.

How much sugar is in Spicy Tofu Scramble With Tomato and Ginger?

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

Nutrition Facts

Serving size1 serving (272 g)

Calories220

% Daily Value*

Total fat 17g	22%
Saturated fat 8.3g	42%
Trans fat 0.5g
Cholesterol 31mg	10%
Sodium 447mg	19%
Total carbohydrate 10g	4%
Dietary fiber 4.1g	15%
Total sugars 3.9g
Protein 11g

* 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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