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Nutrition breakdown

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Nutrition score

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Tofu scramble on wholegrain toast
Tofu scramble on wholegrain toast
43 Nutrition score
Breakfast 🥄 5 min prep 🔥 10 min cook 👤 2 servings

Crumbled firm tofu cooked with turmeric, black pepper and spinach — a protein-packed plant-based alternative to scrambled eggs.

vegan high protein high calcium
Ingredients (per serving)
Method
  1. 1 Press and crumble tofu into rough pieces.
  2. 2 Cook in a dry non-stick pan over medium heat for 3 minutes.
  3. 3 Add turmeric, black pepper and a splash of oat milk. Stir well.
  4. 4 Add spinach and cook until wilted.
  5. 5 Serve on toasted brown bread.

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Nutrition per serving
907 kJ
Energy (kJ)
149 kcal
Energy (kcal)
18.4 g
Carbohydrate
10.2 g
Protein
4.4 g
Fat
3.4 g
Fibre (NSP)
2 g
Total Sugars
180 mg
Sodium
0.05 g
Salt
Micronutrient
Calcium 391 mg
Potassium 382 mg
Chloride 318 mg
Phosphorus 231 mg
Folate 77.6 µg
Magnesium 64.5 mg
Vitamin A (RAE) 39 µg
Selenium 15.9 µg
Vitamin C 8.7 mg
Iron 3.3 mg
Niacin (B3) 2.1 mg
Zinc 1.5 mg
Manganese 1.2 mg
Pantothenic Acid (B5) 0.493 mg
Copper 0.341 mg
Vitamin E (alpha-TE) 0.292 mg
Vitamin B6 0.187 mg
Thiamin (B1) 0.175 mg
Riboflavin (B2) 0.157 mg
Minerals
Iodine 3.6 µg
Fatty acids
Polyunsaturated fat (PUFA) 3.6 g
Saturated fat 2.2 g
Monounsaturated fat 1.7 g
Trans fat 0.008 g
Sugars (breakdown)
Sucrose 0.375 g
Fructose 0.195 g
Glucose (dextrose) 0.075 g
Carbohydrate (breakdown)
Starch 17.3 g
Amino acids
Glutamic acid 2.4 g
Aspartic acid 1.5 g
Leucine 1.1 g
Arginine 1 g
Lysine 0.978 g
Valine 0.755 g
Phenylalanine 0.698 g
Isoleucine 0.606 g
Serine 0.605 g
Proline 0.597 g
Alanine 0.567 g
Threonine 0.527 g
Glycine 0.47 g
Tyrosine 0.47 g
Histidine 0.347 g
Methionine 0.218 g
Cysteine 0.199 g
Tryptophan 0.175 g
Carotenoids
Lutein + Zeaxanthin 3000 µg
Beta-carotene 468 µg
Proximate
Water 122 g
Vitamins
Biotin (Vitamin B7) 1.2 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 2.2 g
Omega-3 (Alpha-linolenic acid) 0.224 g
Isoflavonoids
Isoflavonoids (total) 9.8 mg
Daidzein 5.6 mg
Genistein 4.2 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.