Toast with tofu Calories and nutrition facts

Name: Toast with tofu
Yield: 2 servings
Ingredients: 150 grams tofu, firm (with calcium sulfate); 144 grams multigrain bread, crushed grains, water; 30 grams mayonnaise, vegan; 5 grams nutritional yeast

413 kcal per serving (165 g)

Carbs: 37.1 g
Fibre: 5.6 g
Sugars: 1.4 g
Protein: 20.5 g
Fat: 18.8 g

Where the calories come from

Protein 20% Carbs 37% Fat 42%

Toast with tofu has 413 kcal per serving (165 g), with 37.1 g carbs, 5.6 g fibre, 20.5 g protein and 18.8 g fat. 100 g has 251 kcal.

Share of your daily needs in one serving

Last updated November 9, 2026 · Where the data comes from

When you are on the run, this 10 minute recipe will be perfect for that quick and nutrition breakfast.

Get to know toast with tofu in Nutriely

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Ingredients

Makes 2 servings of about 165 g.

Instructions

Crumble tofu and fry it for a couple of minutes until it’s slightly golden.
Toast the bread.
Mix the fried tofu with mayonnaise and nutrition yeast.
Spread the tofu mix on the toasts and enjoy!

Nutrients in toast with tofu

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

Amount

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros

Energy 413 kcal (1,728 kJ)

21% of daily
Carbohydrates, net 37g

14% of daily
Protein 20g

27% of daily
Fat 19g

28% of daily
Water 74g

4% of daily
Alcohol 0g

Vitamins

Vitamin A (RAE) 6µg

1% of daily
Vitamin A (Retinol) 0µg
Vitamin D 0µg

0% of daily
Vitamin E 2.45mg

22% of daily
Vitamin K 19µg

27% of daily
Vitamin B1 0.27mg

33% of daily
Vitamin B2 0.30mg

19% of daily
Vitamin B3 (Niacin) equivalents 6mg

48% of daily
Vitamin B6 0.21mg

13% of daily
Vitamin B9 (Folate) 77µg

23% of daily
Vitamin B12 0µg

0% of daily
Vitamin C 0.18mg

0% of daily

Minerals

Salt 1,040mg

21% of max
Calcium 528mg

56% of daily
Chromium 0.80µg

3% of daily
Copper 0.44mg

34% of daily
Fluoride 0.03mg
Iodine 7µg

4% of daily
Iron 3.10mg

19% of daily
Magnesium 79mg

26% of daily
Manganese 1.62mg

54% of daily
Molybdenum 0.01mg

9% of daily
Phosphorus 257mg

47% of daily
Potassium 324mg

9% of daily
Selenium 19µg

27% of daily
Sodium 406mg

20% of max
Zinc 2.14mg

23% of daily

Carbohydrates

Starch 35g
Sugars 1.37g

3% of max
Added Sugars 0.37g

1% of max
Sucrose 1.08g
Maltose 0.47g
Fructose 0.06g
Galactose 0.00g
Glucose 0.11g
Fibre, total 6g

23% of daily
Polyols 0g

Fats

Amino acids

Histidine 0.35g

36% of daily
Isoleucine 0.68g

51% of daily
Leucine 1.12g

38% of daily
Lysine 0.74g

28% of daily
Methionine 0.18g

13% of daily
Cysteine 0.01g
Phenylalanine 0.67g

29% of daily
Tyrosine 0.56g

47% of daily
Tryptophan 0.19g

54% of daily
Threonine 0.65g

46% of daily
Valine 0.72g

43% of daily
Alanine 0.58g
Arginine 1.09g
Asparagine 0g
Aspartic acid 1.53g
Cystine 0.05g

7% of daily
Glutamic acid 2.48g
Glutamine 0g
Glycine 0.56g
Proline 0.82g
Serine 0.76g
Hydroxyproline 0g
Taurine 0g

Amino acid data is mapped from the USDA database, for information only.

Where the data comes from

Calculated from the ingredients above.

How we combine and check nutrition data: Nutriely data sources.

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