🧪 Nutrition Facts
- Calories 339.2
- Total Fat 19.0 g
- Saturated Fat 3.0 g
- Cholesterol 0.0 mg
- Sodium 578.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 19.0 g
- Dietary Fiber 4.1 g
- Sugars 4.0 g
- Protein 22.0 g
- Vitamin A 749.7 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 8.9 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 99.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 339.2 calories per serving (1 MEAL (255.0g)), Tofu Scramble is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (19.0g, 51% of calories), including 3.0g of saturated fat. With 22.0g of protein per serving (44% DV), it's an excellent source of protein for muscle maintenance and recovery.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Organic Tofu (filtered Water, Organic Soybeans, Nigari [magnesium Chloride, a Natural Firming Agent]), Organic Hash Browns (organic Potatoes, Organic Onions, Organic Extra Virgin Olive Oil, Organic Garlic, Sea Salt, Organic Black Pepper), Organic Tomatoes, Organic Spinach, Organic Zucchini, Organic Onions, Organic Mushrooms, Organic Extra Virgin Olive Oil, Organic Carrots, Sea Salt, Organic Garlic, Nutritional Yeast, Spices, Organic Black Pepper.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Tofu Scramble. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Tofu Scramble — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Tofu Scramble contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 339.2 kcal | 17% |
| Total Fat | 19.0 g | 24% |
| Saturated Fat | 3.0 g | 15% |
| Sodium | 578.9 mg | 25% |
| Total Carbohydrate | 19.0 g | 7% |
| Dietary Fiber | 4.1 g | 15% |
| Total Sugars | 4.0 g | 8% |
| Protein | 22.0 g | 44% ✅ |
| Vitamin A | 749.7 IU | 15% |
| Vitamin C | 8.9 mg | 10% |
| Calcium | 99.5 mg | 8% |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Tofu Scramble accounts for 17% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 51% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 339.2 calories in Tofu Scramble? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 25.6 min |
| Walking: 17 minutes per mile | 58.5 min |
| Cycling (Low Intensity) | 37.1 min |
| HIIT | 31.4 min |
| StairMaster / Stair Climber | 27.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Tofu Scramble
Is Tofu Scramble good for weight loss?
At 339 calories per meal with 22g of protein and 4g of fiber, this tofu scramble can support weight loss efforts by keeping you satisfied without excess calories. The high protein content helps preserve muscle while in a calorie deficit, and the fiber contributes to fullness.
Is Tofu Scramble good for muscle building?
With 22g of protein per serving, this dish provides a solid foundation for muscle recovery and growth, especially as a plant-based option. Combined with strength training, it can effectively support your muscle-building goals.
Is Tofu Scramble good post-workout fuel?
This is a good post-workout choice thanks to its 22g of protein for muscle recovery and 19g of carbs to replenish glycogen stores. The carbs from potatoes and vegetables are easily digestible, making it practical for refueling after exercise.
Is Tofu Scramble heart-healthy?
The recipe uses extra virgin olive oil and contains minimal saturated fat (just 3g), both favorable for heart health. The tofu, vegetables, and low sodium relative to total content make this a cardiovascular-friendly meal option.
What should I watch out for with Tofu Scramble?
The sodium content at 579mg per meal is moderately high—nearly 25% of the daily limit—so if you're tracking sodium intake, keep this in mind, particularly if you eat other salty foods throughout the day.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
