⏱ 35 min totalTofu Eggs
Per 1 serving · 138 g · 8 ingredients
of a 2,000 cal day
- Protein12g25% of calories
- Carbs3.4g8% of calories
- Fat14g67% of calories
- ✓ Keto-friendly
- ✓ Cholesterol free
At a glance
One serving of Tofu Eggs (138 g) has 169 calories, with 12 g of protein, 3.4 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (23% DV), calcium (21% DV) and iron (34% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Calcium21%
- Iron34%
- Phosphorus23%
- Copper25%
- Manganese41%
Good source of
10–19% of the daily value
- Pantothenic acid10%
- Magnesium15%
- Zinc12%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tofu
½ tbsp Olive oil
¼ tsp Garlic powder
¼ tsp, whole Cumin seed
⅛ tsp Chili powder
⅛ tsp Turmeric- 🥄¼ tsp Salt
- 🥄1 tbsp Water
Directions
- 1
Pat the tofu dry and wrap it in a clean, absorbent towel or paper towels. Place a heavy object, like a cast iron skillet, on top and let it sit for 15 minutes to remove excess moisture. Unwrap and crumble the tofu into bite-sized pieces with a fork.
- 2
In a small dish, mix the garlic powder, cumin, chili powder, turmeric, and just enough water to make the mixture pourable.
- 3
Heat olive oil in a skillet over medium heat. Add the crumbled tofu and sauté for 2 minutes. Then, add the spice mixture and stir immediately to distribute the sauce evenly. Cook for another 5-7 minutes until the tofu is slightly browned.
- 4
Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (138 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 1 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 206 mg | 21% |
| Iron | 3 mg | 34% |
| Potassium | 181 mg | 4% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 162 mg | 23% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 41% |
| Selenium | 15 μg | 27% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 53 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 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 169 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Tofu Eggs?
One serving of Tofu Eggs (1 serving) has 169 calories, which works out to 122 calories per 100 g. That is about 8.5% of a 2,000-calorie day.
Are Tofu Eggs high in protein?
It provides a solid 12 g of protein per serving (23% 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.
Are Tofu Eggs keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Tofu Eggs?
601 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tofu Eggs?
0.6 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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