⏱ 35 min totalTofu Scramble with Sweet Potato & Greens
Per 1 serving · 316 g · 8 ingredients
of a 2,000 cal day
- Protein11g15% of calories
- Carbs25g32% of calories
- Fat18g53% of calories
- ✓ Cholesterol free
At a glance
One serving of Tofu Scramble with Sweet Potato & Greens (316 g) has 288 calories, with 11 g of protein, 25 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (23% DV), Vitamin A (59% DV) and Vitamin K (64% DV). Keep an eye on saturated fat, which provides 63% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Vitamin A59%
- Vitamin K64%
- Vitamin B629%
- Folate (B9)21%
- Pantothenic acid24%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin C13%
- Thiamine16%
- Riboflavin (B2)17%
- Niacin16%
- Choline10%
Watch
20%+ of the daily value
- Saturated fat63%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 ½ oz Tofu
½ sweetpotato, 5" long Sweet potato
1 tbsp Coconut oil
½ cup Spinach
½ cup diced Portobello mushrooms
½ cup, chopped Onion- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Wrap the tofu in an absorbent towel and press with a heavy object, such as a cast iron pan, for about 15 minutes. Dice the tofu and sweet potato.
- 2
Heat the coconut oil in a sauté pan over medium heat. Add the tofu and sweet potato, sautéing until the tofu is browned and the sweet potatoes are fork-tender.
- 3
Add the spinach, mushrooms, and onions to the pan. Sauté until tender. Season with salt and pepper to taste, and enjoy.
Vitamins & minerals
Amounts for 1 serving (316 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 531 μg | 59% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 76 μg | 64% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 82 μg | 21% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 53 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 254 mg | 25% |
| Iron | 3 mg | 34% |
| Potassium | 724 mg | 15% |
| Magnesium | 73 mg | 17% |
| Phosphorus | 228 mg | 33% |
| Zinc | 1 mg | 13% |
| Copper | 1 mg | 56% |
| Manganese | 1 mg | 45% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 6,376 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 288 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Tofu Scramble with Sweet Potato & Greens?
One serving of Tofu Scramble with Sweet Potato & Greens (1 serving) has 288 calories, which works out to 91 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Tofu Scramble with Sweet Potato & Greens high in protein?
It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 15% 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 Scramble with Sweet Potato & Greens keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 32% 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 with Sweet Potato & Greens?
144 mg per serving.
How much sugar is in Tofu Scramble with Sweet Potato & Greens?
7.8 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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