⏱ 25 min total

Tofu Scrambled "Eggs

Name: Tofu Scrambled "Eggs
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; 1 ½ clove Garlic; ½ cup, chopped Onion; 1 ½ medium whole Tomatoes; 2 tsp Curry powder; ½ tsp Salt; ¼ tsp Black pepper; 5 oz Tofu

Per 1 serving · 425 g · 8 ingredients

Calories

245

12%
of a 2,000 cal day

Protein
15g
22% of calories
Carbs
21g
32% of calories
Fat
14g
46% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu Scrambled "Eggs (425 g) has 245 calories, with 15 g of protein, 21 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (30% DV), dietary fiber (26% DV) and Vitamin C (37% DV). Keep an eye on sodium, which provides 52% of the daily value.

Per 100 g

58cal

very low energy density

Protein per 100 cal

6.1g

Net carbs

14g

carbs minus fiber

Fiber

7.2g

9.3 g sugar

High in

20%+ of the daily value

Protein30%
Dietary fiber26%
Vitamin C37%
Vitamin E20%
Vitamin K23%
Vitamin B626%

Good source of

10–19% of the daily value

Thiamine18%
Riboflavin (B2)13%
Folate (B9)18%
Pantothenic acid10%
Choline11%
Potassium18%

Watch

20%+ of the daily value

Sodium52%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Heat a pan over medium heat and add the olive oil.
2
Chop the garlic and onions, then add them to the pan. Cook while stirring until the onion is nearly transparent, about 5-6 minutes.
3
Chop the tomatoes and add them to the pan. Cover and cook until the tomatoes have released their juices, about 5 minutes, stirring often.
4
Add the curry powder, salt, and pepper to the pan.
5
Mash the tofu with a fork until no large pieces remain. Add the tofu to the pan and mix well. If the mixture is too wet, allow it to cook off the excess liquid.

Vitamins & minerals

Amounts for 1 serving (425 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	78 μg	9%
Vitamin C	33 mg	37%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	27 μg	23%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	9%
Vitamin B6	0.3 mg	26%
Folate (B9)	72 μg	18%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	10%
Choline	61 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	354 mg	35%
Iron	4 mg	49%
Potassium	836 mg	18%
Magnesium	93 mg	22%
Phosphorus	261 mg	37%
Zinc	2 mg	17%
Copper	1 mg	57%
Manganese	2 mg	74%
Selenium	17 μg	30%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	186 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	831 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	4,747 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 245 calories

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

47min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
35min
Swimming laps

Common questions

How many calories are in Tofu Scrambled "Eggs?

One serving of Tofu Scrambled "Eggs (1 serving) has 245 calories, which works out to 58 calories per 100 g. That is about 12% of a 2,000-calorie day.

Are Tofu Scrambled "Eggs high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 22% 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 Scrambled "Eggs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 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 Scrambled "Eggs?

1195 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tofu Scrambled "Eggs?

9.3 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 (425 g)

Calories245

% Daily Value*

Total fat 14g	18%
Saturated fat 2.3g	12%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,195mg	52%
Total carbohydrate 21g	8%
Dietary fiber 7.2g	26%
Total sugars 9.3g
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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