⏱ 30 min totalTofu Spinach & Tomato Scramble
Per 1 serving · 239 g · 11 ingredients
of a 2,000 cal day
- Protein16g36% of calories
- Carbs12g27% of calories
- Fat7.3g37% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Tofu Spinach & Tomato Scramble (239 g) has 161 calories, with 16 g of protein, 12 g of carbohydrates and 7.3 g of fat. Most of its energy comes from fat (37% of calories). It is high in protein (32% DV), Vitamin A (20% DV) and Vitamin C (22% DV).
High in
20%+ of the daily value
- Protein32%
- Vitamin A20%
- Vitamin C22%
- Vitamin K125%
- Riboflavin (B2)237%
- Niacin22%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Thiamine10%
- Pantothenic acid12%
- Potassium11%
- Zinc15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp chopped Onion
½ cloves, minced Garlic
½ medium whole Tomatoes
4 oz Tofu
¼ tsp, ground Cumin seed
¼ tsp Paprika
¹⁄₁₆ tsp Turmeric- 🥄¼ tbsp Water
- 🥄1 tbsp Nutritional yeast
1 cup Spinach- 🥄¼ dash Salt
Directions
- 1
Dice the onion and mince the garlic.
- 2
In a large nonstick pan over medium heat, sauté the onion with a dash of salt for 7-8 minutes.
- 3
Meanwhile, crumble the tofu and dice the tomatoes.
- 4
Add the garlic to the pan and cook for 30 seconds. Add the crumbled tofu and tomatoes, cooking for about 10 minutes, stirring occasionally.
- 5
Combine the cumin, paprika, and turmeric in a small bowl. Add water to form a pourable mixture, adding a little more if needed.
- 6
Add the seasonings and nutritional yeast to the pan, stirring well. Add the spinach and cook for another 3 minutes. Serve hot.
Vitamins & minerals
Amounts for 1 serving (239 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 180 μg | 20% |
| Vitamin C | 19 mg | 22% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 150 μg | 125% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 3 mg | 237% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 186 μg | 46% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 255 mg | 26% |
| Iron | 4 mg | 51% |
| Potassium | 526 mg | 11% |
| Magnesium | 97 mg | 23% |
| Phosphorus | 198 mg | 28% |
| Zinc | 2 mg | 15% |
| Copper | 0.3 mg | 35% |
| Manganese | 1 mg | 56% |
| Selenium | 15 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 65 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,107 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 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 161 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Tofu Spinach & Tomato Scramble?
One serving of Tofu Spinach & Tomato Scramble (1 serving) has 161 calories, which works out to 67 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Is Tofu Spinach & Tomato Scramble high in protein?
Yes. It has 16 g of protein per serving, and 36% of its calories come from protein (10 g of protein per 100 calories).
Is Tofu Spinach & Tomato Scramble keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 27% 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 Spinach & Tomato Scramble?
87 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Tofu Spinach & Tomato Scramble?
4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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