⏱ 25 min totalTofu Scramble
Per 1 serving · 425 g · 12 ingredients
of a 2,000 cal day
- Protein25g27% of calories
- Carbs32g34% of calories
- Fat16g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Tofu Scramble (425 g) has 351 calories, with 25 g of protein, 32 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (50% DV), dietary fiber (46% DV) and Vitamin C (76% DV).
High in
20%+ of the daily value
- Protein50%
- Dietary fiber46%
- Vitamin C76%
- Vitamin E20%
- Thiamine25%
- Riboflavin (B2)26%
Good source of
10–19% of the daily value
- Vitamin K12%
- Pantothenic acid13%
- Choline17%
- Potassium19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
7 oz Tofu
½ tbsp Canola oil
¼ medium Onion
¼ medium Green bell pepper
¼ medium Red bell pepper
⅛ tsp Coriander seed
⅛ tsp, ground Cumin seed
½ tsp Turmeric
½ cup Black beans
1 tbsp Cilantro- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Drain the tofu and place on a plate lined with several layers of paper towels to absorb excess liquid. Once drained, use a fork or potato masher to crumble the tofu.
- 2
Chop the onion and bell peppers.
- 3
Heat the oil in a large skillet over medium-high heat. Add the onion and bell peppers and cook for about 3-4 minutes until softened.
- 4
Stir in the coriander and cumin, cooking until fragrant, about 1 minute.
- 5
Add the crumbled tofu and turmeric to the skillet. Stir in the black beans and cook, stirring often, until heated through, about 1-2 minutes.
- 6
Stir in the cilantro and season with salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (425 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 68 mg | 76% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 15 μg | 12% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 140 μg | 35% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 92 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 464 mg | 46% |
| Iron | 7 mg | 85% |
| Potassium | 887 mg | 19% |
| Magnesium | 133 mg | 32% |
| Phosphorus | 409 mg | 58% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 76% |
| Manganese | 2 mg | 81% |
| Selenium | 22 μg | 39% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 13 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 588 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 351 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Tofu Scramble?
One serving of Tofu Scramble (1 serving) has 351 calories, which works out to 83 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Tofu Scramble high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 27% 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 Tofu Scramble keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tofu Scramble?
247 mg per serving.
How much sugar is in Tofu Scramble?
4.6 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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