Tofu scramble on toast: Calories, Protein & Nutrients
314 kcal · 32 g protein · 19 g carbs · 15 g fat · 6.2 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Tofu (firm) 1¼ × half cup | 158 g | 227 | 27.2 | 4.4 | 13.7 | 3.6 |
| Whole wheat bread 1 × one slice | 32 g | 81 | 4.0 | 13.7 | 1.1 | 1.9 |
| Spinach (raw) 1 × one cup | 30 g | 7 | 0.9 | 1.1 | 0.1 | 0.7 |
| Total | 220 g | 314 | 32.0 | 19.1 | 15.0 | 6.2 |
Tofu (firm) brings the most calories (72%); Tofu (firm) the most protein (85%); Whole wheat bread the most sodium (76%).
Where the calories come from
Protein 41% · Carbohydrate 24% · Fat 43% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 32 g | 64% | |
| Carbohydrate | 19 g | 7% | |
| Fat | 15 g | 19% | |
| Saturated fat | 2.2 g | 11% | |
| Fiber | 6.2 g | 22% | |
| Sugars * | 1.5 g | — | |
| Sodium | 191 mg | 8% | |
| Potassium | 622 mg | 13% | |
| Calcium | 1157 mg | 89% | |
| Iron | 5.8 mg | 32% | |
| Magnesium | 139 mg | 33% | |
| Zinc | 3.2 mg | 29% | |
| Selenium | 36 mcg | 65% | |
| Vitamin B12 | 0.0 mcg | 0% | |
| Vitamin D | 0.0 mcg | 0% | |
| Folate | 117 mcg DFE | 29% | |
| Vitamin K | 147 mcg | 123% |
Against the other 72 meals
- Protein per 100 kcal: 10.2 g, rank 11 of 73. Best breakfast on this measure: Cottage cheese & pineapple (14.5 g).
- Fiber: rank 30 of 73 (highest first).
- Sodium: rank 36 of 73 (lowest first).
- Calories: rank 18 of 73 (lightest first).
Common questions
How many calories are in tofu scramble on toast?
About 314 kcal for the portions listed (220 g of food in total), from USDA FoodData Central values.
How much protein is in tofu scramble on toast?
32 g — 10.2 g per 100 kcal, which ranks 11 of 73 meals on this site.
How much fiber and sodium?
6.2 g of fiber (22% of the 28 g Daily Value) and 191 mg of sodium (8% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator