Tofu scramble is a popular plant-based alternative to scrambled eggs, featuring crumbled tofu seasoned with spices for a savory flavor profile. It is a hearty and quick dish commonly enjoyed as a comforting breakfast or a light weeknight dinner.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 400 g Firm Tofu (400 g)
- 1 tbsp Olive oil (14 g)
- 1 cup Button mushroom (118 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 0.5 tsp Garlic powder (1.2 g)
- 0.25 cup Fortified soy milk (61 g)
- 2 handfuls Baby spinach (60 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 655 g
- Weight lost in cooking: 105 g (mostly water boiling off)
- Net weight (cooked): 550 g · 2 servings of about 275 g
Method
- Remove the tofu from its packaging and press it briefly between paper towels to remove excess moisture, then crumble it into small bite-sized pieces using your hands.
- Heat the olive oil in a non-stick skillet over medium heat.
- Add the sliced mushrooms to the skillet and sauté for about 5 minutes until they are soft and have released their water.
- Add the crumbled tofu to the pan, stirring to combine with the mushrooms.
- Sprinkle the turmeric and garlic powder over the mixture, tossing well until the tofu is evenly coated and turns a bright yellow color.
- Pour the fortified plant milk into the skillet and stir gently, letting it cook for 2 to 3 minutes until the liquid is mostly absorbed and the tofu texture is creamy.
- Add the fresh baby spinach to the pan and fold it into the scramble until it is just wilted, which should take about 1 minute.
- Season with salt and black pepper to taste, serve immediately while hot, and optionally finish with a sprinkle of fresh herbs.
Nutrition
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Calories | 388 kcal | 141 kcal |
| Protein | 38.5 g | 14 g |
| Water | 197 mL | 71.5 mL |
| Sodium | 61 mg | 22.2 mg |
| Total Carbohydrates | 11.4 g | 4.14 g |
| Total Fat | 25.1 g | 9.13 g |
| Sugar | 3.74 g | 1.36 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Added Sugar | 1.07 g | 0.39 g |
Minerals
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Iron | 7.05 mg | 2.56 mg |
| Calcium | 770 mg | 280 mg |
| Magnesium | 148 mg | 53.9 mg |
| Potassium | 654 mg | 238 mg |
| Iodine | 4.55 mcg | 1.65 mcg |
| Phosphorus | 293 mg | 107 mg |
| Zinc | 3.78 mg | 1.38 mg |
| Chloride | 52.5 mg | 19.1 mg |
| Selenium | 43.6 mcg | 15.8 mcg |
| Copper | 0.71 mg | 0.26 mg |
| Fluoride | 0.027 mg | 0.01 mg |
| Manganese | 2.04 mg | 0.74 mg |
| Molybdenum | 5.34 mcg | 1.94 mcg |
| Chromium | 9.02 mcg | 3.28 mcg |
Fats
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.67 g | 1.34 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 6.7 g | 2.44 g |
| Omega-3 Fatty Acids | 0.83 g | 0.3 g |
| Polyunsaturated Fat | 6.05 g | 2.2 g |
| Omega-6 Fatty Acids | 5.22 g | 1.9 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1.06 g | 0.39 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.31 g | 2.66 g |
Fibre
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Fiber | 5.49 g | 2 g |
| Soluble Fiber | 1.2 g | 0.44 g |
| Insoluble Fiber | 2.01 g | 0.73 g |
Vitamins
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0.15 mcg | 0.055 mcg |
| Vitamin D | 0.42 mcg | 0.15 mcg |
| Vitamin C | 9.91 mg | 3.6 mg |
| Folate (B9) | 103 mcg | 37.5 mcg |
| Niacin (B3) | 2.87 mg | 1.05 mg |
| Vitamin A | 164 mcg RAE | 59.5 mcg RAE |
| Thiamin (B1) | 0.25 mg | 0.09 mg |
| Vitamin B6 | 0.27 mg | 0.099 mg |
| Riboflavin (B2) | 0.48 mg | 0.17 mg |
| Pantothenic Acid (B5) | 1.15 mg | 0.42 mg |
| Vitamin E | 1.97 mg | 0.71 mg |
| Vitamin K | 149 mcg | 54.3 mcg |
| Biotin (B7) | 2.41 mcg | 0.88 mcg |
| Beta-Carotene | 1,731 mcg | 629 mcg |
Others
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Choline | 79.1 mg | 28.8 mg |
| Leucine | 2,965 mg | 1,078 mg |
| Lysine | 2,302 mg | 837 mg |
| Polyphenols | 282 mg | 103 mg |
| Methionine | 558 mg | 203 mg |
| Oxalates | 326 mg | 119 mg |
| Threonine | 1,455 mg | 529 mg |
| Tryptophan | 452 mg | 164 mg |
| Valine | 1,990 mg | 723 mg |
| Flavonoids | 107 mg | 38.8 mg |
| Histidine | 1,039 mg | 378 mg |
| Lutein / Zeaxanthin | 3.62 mg | 1.32 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 2,089 mg | 760 mg |
| Purines | 150 mg | 54.7 mg |
Proteins
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| Isoleucine | 1,866 mg | 679 mg |
Additives
| Nutrient | Per serving (275 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 106 mg | 38.7 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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