1 serving (200 grams) contains 180 calories, 14.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 2.4 g | ||
| protein | 16.5 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* 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 with black-eyed peas
Scrambled tofu with black-eyed peas is a plant-based dish that combines the protein-rich tofu with black-eyed peas, which are a staple in many Southern U.S. and African cuisines. Tofu, made from soybeans, offers all nine essential amino acids, making it a complete protein source, while black-eyed peas contribute fiber, folate, and a variety of essential minerals such as iron and magnesium. This dish is high in protein and low in saturated fat, making it an excellent option for those seeking a nutritious and filling meal. It also provides antioxidants and phytonutrients that support overall health while being fully vegan and versatile for various dietary needs.
Health Benefits
- Rich in plant-based protein: Tofu provides all nine essential amino acids, helping support muscle growth and repair.
- High in dietary fiber: Black-eyed peas contain 5 grams of fiber per ½ cup, which promotes digestive health and satiety.
- Rich in iron: Black-eyed peas deliver about 2.2 mg of iron per ½ cup, contributing to healthy red blood cell production.
Dietary Considerations
Selection and Storage
Store cooked tofu and black-eyed peas in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or microwave before consumption.
Common Questions About Scrambled tofu with black-eyed peas Nutrition
Is scrambled tofu with black-eyed peas high in protein?
Yes, scrambled tofu with black-eyed peas is a good source of protein. Tofu provides approximately 10 grams of protein per half-cup serving, while black-eyed peas add around 13 grams of protein per cup, making this dish a satisfying plant-based protein option.
Can I eat scrambled tofu with black-eyed peas on a keto diet?
Scrambled tofu with black-eyed peas is not ideal for a strict keto diet as black-eyed peas are relatively high in carbs, providing about 20 grams of net carbs per cup. Tofu, however, is low in carbs and keto-friendly, so you could substitute the peas with lower-carb vegetables like spinach or zucchini.
What are the health benefits of scrambled tofu with black-eyed peas?
This dish is rich in plant-based protein, dietary fiber, and essential nutrients like iron, calcium, and folate. It's also low in saturated fat and completely cholesterol-free, making it heart-healthy and beneficial for digestion due to the fiber from black-eyed peas.
What is the recommended portion size for scrambled tofu with black-eyed peas?
A recommended portion size would be about 1.5 to 2 cups, which typically provides around 300-350 calories, depending on the preparation. This amount balances protein, fiber, and calories for a single meal.
How does scrambled tofu with black-eyed peas compare to scrambled eggs nutritional-wise?
Scrambled tofu with black-eyed peas is cholesterol-free and lower in saturated fat than scrambled eggs, making it a healthier option for heart health. It also offers more dietary fiber due to the peas. However, scrambled eggs are higher in fat and vitamin B12, making them more calorie-dense but less fiber-rich.
