1 serving (200 grams) contains 180 calories, 14.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 16.5 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| 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 vegetables
Scrambled tofu with vegetables is a plant-based dish inspired by global cuisines, particularly Asian and fusion cooking. It features tofu crumbled into a scramble-like texture, combined with a mix of sautéed vegetables such as bell peppers, spinach, mushrooms, and onions. This dish is high in protein, deriving its main source from tofu, which contains approximately 10 grams of protein per half-cup serving. It is also rich in dietary fiber, vitamins, and minerals from the vegetables. When cooked with minimal oil and seasonings like turmeric or nutritional yeast, it becomes a nutrient-dense and versatile meal that can be tailored to various dietary preferences.
Health Benefits
- Provides a high amount of complete plant protein, with all nine essential amino acids coming from tofu.
- Rich in iron and calcium, as tofu often comes fortified with these minerals, supporting bone health.
- Contains antioxidants like beta-carotene from vegetables such as bell peppers and spinach, promoting healthy skin and immune function.
Dietary Considerations
Selection and Storage
Store cooked scrambled tofu and vegetables in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet for better texture, adding a splash of water if needed.
Common Questions About Scrambled tofu with vegetables Nutrition
Is scrambled tofu with vegetables a good source of protein?
Yes, scrambled tofu with vegetables is a good source of protein. A 1-cup serving of firm tofu typically contains around 20 grams of protein, and any added vegetables contribute essential nutrients like fiber and vitamins, though they are low in protein.
Can I eat scrambled tofu with vegetables on a keto or low-carb diet?
Scrambled tofu with vegetables can fit into a low-carb diet if you choose non-starchy vegetables like spinach, bell peppers, or zucchini. However, tofu itself contains about 1.9 grams of carbs per 100 grams, so it may not be ideal for strict keto diets but works well in moderate low-carb plans.
What are the health benefits of scrambled tofu with vegetables?
Scrambled tofu with vegetables offers a combination of plant-based protein, vitamins, and minerals. It is rich in iron, calcium, and antioxidants from the vegetables. Additionally, it is low in saturated fat and cholesterol-free, promoting heart health while supporting digestion due to its fiber content.
What is the recommended portion size for scrambled tofu with vegetables?
A recommended portion size is about 1 to 1.5 cups, which may include 4-6 ounces of tofu and a variety of vegetables. This portion provides roughly 200-250 calories, making it a filling meal or an excellent addition to your diet.
How does scrambled tofu with vegetables compare to scrambled eggs nutritionally?
Scrambled tofu with vegetables is lower in calories and fat and completely cholesterol-free compared to scrambled eggs. While scrambled tofu provides about 20 grams of protein per cup, eggs supply slightly more protein but also higher saturated fat. Tofu is a better option for vegans or those avoiding animal products, while vegetables add more fiber and micronutrients to the dish.
