1 serving (150 grams) contains 180 calories, 14.0 grams of protein, 12.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.2 g | ||
| protein | 22.1 g | 44% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 394.3 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 Tofu scramble
Tofu scramble is a plant-based dish made by crumbling and seasoning tofu to mimic scrambled eggs. Originating from vegetarian and vegan culinary traditions, it has become popular worldwide as a healthy, versatile breakfast or meal option. Tofu is derived from soybeans and is a staple in East Asian cuisines. It is an excellent source of plant-based protein, offering approximately 10 grams of protein per 100 grams. Tofu scramble is often enriched with spices like turmeric for flavor and color, alongside vegetables for added nutrients. It contains minimal saturated fat, is cholesterol-free, and provides essential minerals such as calcium, iron, and magnesium, making it a nutrient-dense low-calorie option for many diets.
Health Benefits
- Rich in plant-based protein (approximately 10g per 100g), supporting muscle repair and growth.
- Contains iron (approximately 1.5mg per 100g), which is vital for oxygen transport in the body.
- Provides calcium (around 350mg per 100g, when fortified), essential for bone health and dental strength.
Dietary Considerations
Selection and Storage
Store unopened tofu in the refrigerator until its expiration date. Once opened, keep it submerged in water and refrigerated, changing the water daily for freshness. Consume within 3–5 days.
Common Questions About Tofu scramble Nutrition
Is tofu scramble high in protein?
Yes, tofu scramble is high in protein, especially when made with firm or extra-firm tofu. A ½-cup serving of firm tofu provides approximately 10 grams of protein, making it a great plant-based source of this macronutrient.
Can I eat tofu scramble on a keto diet?
Tofu scramble can be compatible with a keto diet as tofu is relatively low in carbs. Firm tofu contains about 1.9 grams of carbohydrates per ½-cup serving. Be mindful of any additional ingredients like vegetables or sauces, as they can add carbs.
What are the health benefits of eating tofu scramble?
Tofu scramble is rich in protein, iron, and calcium, which are essential for bone health, muscle repair, and energy production. It is also low in saturated fat and cholesterol-free, making it heart-healthy, while providing important isoflavones which may support hormone balance.
What is the recommended portion size for tofu scramble?
A typical portion size for tofu scramble is about ½ cup to 1 cup of tofu per person, which provides 10-20 grams of protein. You can adjust the serving size based on your dietary needs and pair it with vegetables or whole grains for a balanced meal.
How does tofu scramble compare to scrambled eggs?
Tofu scramble is lower in calories and saturated fat compared to scrambled eggs. While 1 egg has about 6 grams of protein and 5 grams of fat, ½ cup of firm tofu has 10 grams of protein and only 2 grams of fat. Tofu scramble is also vegan and cholesterol-free, making it a heart-healthier option.
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.
- Protein quality of plant-based and alternative dietary proteinsAmerican Journal of Clinical NutritionPeer-reviewed research analyzing the high-protein content and nutritional quality of plant-based foods like tofu.
- 2020-2025 Dietary Guidelines for Americans: Plant-Based Protein SourcesU.S. Department of Health and Human ServicesHighlights tofu as a nutrient-dense plant-based protein recommended for inclusion in a healthy diet.
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.
