1 serving (150 grams) contains 180 calories, 14.0 grams of protein, 12.0 grams of fat, and 6.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 1.6 g | ||
| protein | 22.2 g | 44% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 317.5 mg | 24% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 396.8 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Scrambled tofu
Scrambled tofu is a plant-based alternative to scrambled eggs, made by crumbling and seasoning tofu, which originates from East Asia and fits well in vegan and vegetarian cuisines. Tofu, derived from soybeans, is a rich source of complete protein, containing all essential amino acids. It is also abundant in micronutrients like calcium, magnesium, and iron, especially when fortified. This dish can be further complemented with vegetables and spices, adding variety and nutrients while keeping it low in saturated fats. Scrambled tofu is versatile, nutrient-dense, and widely suitable for those seeking healthy and sustainable meal options.
Health Benefits
- Provides complete protein, making it an excellent choice for muscle repair and growth, particularly for those on plant-based diets.
- Contains calcium (especially fortified tofu), which supports strong bones and teeth.
- Rich in iron, which is essential for oxygen transport in the blood and energy production.
Dietary Considerations
Selection and Storage
Store tofu in water in the refrigerator and eat it within 3-5 days of opening. Scrambled tofu can be refrigerated for 2-3 days after cooking.
Common Questions About Scrambled tofu Nutrition
Is scrambled tofu high in protein?
Yes, scrambled tofu is a good source of protein. A 1/2 cup serving of firm tofu typically provides around 10 grams of protein, making it a healthy option for those looking to increase their protein intake, especially on a plant-based diet.
Can I eat scrambled tofu on a keto diet?
Scrambled tofu can fit into a keto diet as it is low in carbs. Firm tofu contains about 2-4 grams of net carbs per serving, depending on the type and preparation. However, ensure additional ingredients like vegetables or sauces used in the scramble are keto-friendly.
What are the health benefits of scrambled tofu?
Scrambled tofu is rich in protein, iron, and calcium, which are essential nutrients for muscle support, bone health, and energy production. It is also cholesterol-free and low in saturated fat, making it heart-healthy when cooked with minimal oil.
What is the recommended portion size for scrambled tofu?
A typical portion size is about 1/2 cup to 1 cup of cooked tofu (about 4-6 ounces). This amount serves as a satisfying meal or protein-rich side dish, providing around 10-20 grams of protein depending on the size and type of tofu.
How does scrambled tofu compare to scrambled eggs?
Scrambled tofu is plant-based and cholesterol-free, while scrambled eggs contain cholesterol and are animal-based. Both offer similar protein amounts (around 10 grams per serving). Scrambled tofu is ideal for vegans and those avoiding eggs due to allergies or dietary preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- The health benefits of tofu and other soy productsHarvard T.H. Chan School of Public HealthCovers the health benefits of tofu as a plant-based protein source, relevant for scrambled tofu and vegetarian diets.
- 2020-2025 Dietary Guidelines for Americans: Vegetarian Diets SectionU.S. Department of Agriculture (USDA)Highlights the role of tofu as a key protein source in vegetarian diets, applicable to scrambled tofu preparations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
