Tofu scramble calories come to 421 for one 255 g packaged tray, or 165 per 100 g. The surprise is the source: fat supplies 58% of those calories, while protein supplies 19%. One tray still delivers 20 g of protein, but it also carries 791 mg of sodium.
421kcal
1 tray · 255 g, packaged, per label
19%protein
20 gProtein
24 gCarbs
27 gFat
How to burn off 421 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 255 g
Calories
421 kcal
Protein
20 g
Carbohydrate
24 g
Fat
27 g
Saturated fat
4 g
Cholesterol
0 mg
Sodium
791 mg
Potassium
839 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Tofu scramble: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 tray (255 g)
421
20 g
24 g
27 g
791 mg
21%
100 g
165
7.8 g
9.4 g
10.6 g
310 mg
8%
3 × 1 tray (255 g)
1,262
60 g
2,372 mg
5 × 1 tray (255 g)
2,104
100 g
3,953 mg
One tray is a 421-calorie meal
The label serving is 1 tray (255 g), and it lands at 421 calories. Against a 2000-calorie reference day that is 21% of your energy, which puts it squarely in full-meal territory rather than side-dish territory. The same tray covers 40% of the daily value for protein and 34% for sodium.
Smaller portions scale down cleanly. A 100 g scoop is 165 calories, or 8% of the daily value, with 7.8 g of protein. If you split a tray with toast or fruit, you are working with roughly that range per plate.
Totals climb fast if trays stack up across the week or in one sitting. Two trays come to 842 calories, 40 g of protein and 1,581 mg of sodium. Three trays reach 1,262 calories and 2,372 mg of sodium, which already sits past the 2300 mg daily value. One tray per meal is the sensible ceiling.
Fat supplies 58% of the calories
Tofu has a lean reputation, but the packaged scramble is built with cooking fat and sauce. Per 100 g it holds 10.6 g of fat, 9.4 g of carbs and 7.8 g of protein. Because fat carries more energy per gram, it ends up as 58% of the calories, with carbs at 23% and protein at 19%.
Per tray that means 27 g of fat, 24 g of carbs and 20 g of protein. The good news sits in the fat details: saturated fat is only 1.6 g per 100 g, and cholesterol is 0, since there is no egg involved.
The carbs are not sugar-heavy either. Sugars are 1.6 g per 100 g and 4 g per tray, while fiber reaches 5.1 g per tray. That fiber, plus 20 g of protein, gives the tray more staying power than its calorie count alone suggests.
Sodium is the row to watch
Each 100 g carries 310 mg of sodium, which is 13% of the daily value. A whole tray brings 791 mg, or 34% of the 2300 mg reference. That is a big chunk for a single breakfast, and it comes from seasoning and sauce rather than the tofu itself.
If you watch sodium, plan the rest of the day around it. Skip salty sides like bacon-style crumbles, pickled toppings or a second packaged item at the same meal. Two trays in one day already add up to 1,581 mg before anything else you eat.
Potassium offers a small counterweight at 329 mg per 100 g. It does not cancel the sodium, but it is one more reason the scramble reads better than many processed breakfast options with similar salt.
Pair it with low-sodium, high-volume sides
Treat one tray as the anchor of a meal and build outward with foods that add volume without salt. Fresh fruit, plain greens, sliced tomato or a handful of berries round out the plate and keep the meal from feeling heavy.
Brands vary in seasoning and format. Amy's Mexican Tofu Scramble, Cedarlane Ranchero Tofu Scramble and Nasoya Breakfast Scramble Chorizo-Inspired Skillet lean spicy, while wraps and pocket sandwiches such as Amy's Tofu Scramble Breakfast Wrap add bread to the count. Check each label, because the tray values here describe the plain scramble.
If you eat it often, tracking helps you see the sodium total across the week. BodyPal can log tofu scramble from a photo of your plate, so you can keep an eye on portions without weighing every scoop.
How does tofu scramble compare?
Here is how tofu scramble stacks up against tofu pho, french toast and avocado salad, per 100 g and per usual serving.
Verdict: For the lightest choice pick tofu pho at 37 calories per 100 g, or avocado salad at 47 per cup. For a filling breakfast, tofu scramble beats french toast: it has 7.8 g of protein per 100 g against 7.7, with 165 calories instead of 229.
Most popular tofu scramble brands in the United States
A 255 g tray of packaged tofu scramble is about 421 calories. Per 100 g it works out to 165 calories.
Is tofu scramble good for weight loss?
One tray is 421 calories with 20 g of protein and 5.1 g of fiber, so the portion size sets the total. Half a tray is about 210 calories.
How does tofu scramble compare with plain tofu?
The packaged scramble has 165 calories per 100 g, while raw firm tofu has 144 calories per 100 g but more protein, 17.3 g against 7.8 g.
How much protein is in tofu scramble?
About 7.8 g of protein per 100 g, which is close to 20 g in a full 255 g tray.
What are the macros in tofu scramble?
Per 100 g, tofu scramble has 7.8 g protein, 9.4 g carbs and 10.6 g fat. By calories that splits into 58% fat, 23% carbs and 19% protein, so it is fattier than plain tofu suggests.
What does tofu scramble nutrition look like for a full tray?
One 255 g tray has 421 calories, 20 g protein, 24 g carbs, 27 g fat, 5.1 g fiber and 4 g sugars. It also carries 791 mg of sodium, or 34% of the daily value.
How much sodium is in tofu scramble?
Tofu scramble has 310 mg of sodium per 100 g, which is 13% of the daily value. A full tray brings 791 mg, about a third of the 2300 mg reference, so watch salty sides.
Does tofu scramble have cholesterol?
No. Tofu scramble lists 0 mg of cholesterol, since it is made from tofu rather than eggs. Saturated fat is also modest at 1.6 g per 100 g.
How much fiber is in tofu scramble?
Tofu scramble has 2 g of fiber per 100 g and 5.1 g per 255 g tray. Combined with 20 g of protein per tray, that fiber helps the meal feel more filling.
