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Toast with tofu

By: Nutriely Last updated on June 30, 2026.
Data sources: Nutriely Data Sources

Recipe image of Toast with tofu

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

Instructions

  • Step 1

    Crumble tofu and fry it for a couple of minutes until it’s slightly golden.

  • Step 2

    Toast the bread.

  • Step 3

    Mix the fried tofu with mayonnaise and nutrition yeast.

  • Step 4

    Spread the tofu mix on the toasts and enjoy!

Ingredients

Nutrition Label

Toast with tofu Nutrition Facts
Serving Size: 165.00g
% Daily Value*
Energy 409kcal (1,710 kj)
20%
Carbohydrates, net 37g
14%
Starch 35g
Sugars 0.93g **
Added Sugars -
Sucrose 0.63g
Maltose 0.47g
Fructose 0.06g
Galactose 0g
Glucose 0.11g
Fibre, total 6g
23%
Polyols 0g
Protein 21g
27%
Fat 19g
28%
Polyunsaturated fatty acids 8g
Monounsaturated fatty acids 8g
Saturated fatty acids 2.14g
Cholesterol 0.56mg
Water 76g
4%
Alcohol 0g
Salt 992mg **
Calcium 531mg
56%
Chromium 0.82ug
3%
Copper 0.44mg
34%
Fluoride 0.03mg
Iodine 7ug
5%
Iron 3.09mg
19%
Magnesium 78mg
26%
Manganese 1.62mg
54%
Molybdenum 0.01mg
15%
Phosphorus 255mg
46%
Potassium 326mg
9%
Selenium 18ug
26%
Sodium 389mg
Zinc 8mg
89%
Vitamin A (RAE) 6ug
1%
Vitamin A (Retinol) -
Vitamin D 0ug
0%
Vitamin E 2.38mg
22%
Vitamin K 18ug
26%
Vitamin B1 0.47mg
57%
Vitamin B2 1.69mg
106%
Vitamin B3 (Niacin) equivalents 12mg
87%
Vitamin B6 0.14mg
9%
Vitamin B9 (Folate) 85ug
26%
Vitamin B12 1.10ug
27%
Vitamin C 0.58mg
1%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value is the maximum suggested amount and has no actual required amount.

*** Italic values are estimated using ingredient algorithm.

Toast with tofu

The ratio of macro elements (protein, fat, carbs) in Toast with tofu

Carbohydrates, net 37%
Protein 21%
Fat 42%

Protein Amino Acids Profile

The ratio of amino acids in Toast with tofu. See full profile

Cystine 0%
Methionine 1%
Tryptophan 1%
Histidine 2%
Tyrosine 4%
Glycine 4%
Alanine 4%
Threonine 4%
Phenylalanine 5%
Isoleucine 5%
Valine 5%
Lysine 5%
Serine 6%
Proline 6%
Arginine 8%
Leucine 8%
Aspartic acid 12%
Glutamic acid 19%

Component Breakdown

Macro
Mineral
Vitamin
Amino
Carbs
Fats
Energy 409kcal
(1,710.34kj)
20% of 1,996kcal
(8350kj)
Carbohydrates, net 37.12g
14% of (262.00 g)
Protein 20.60g
27% of (75.00 g)
Fat 18.70g
28% of (67.00 g)
Water 75.82g
4% of (2,000.00 g)
Alcohol 0.00g
Salt 992.02mg
20% of maximum (5,000.00 mg)
Calcium 530.96mg
56% of (950.00 mg)
Chromium 0.82ug
3% of (25.00 ug)
Copper 0.44mg
34% of (1.30 mg)
Fluoride 0.03mg
Iodine 7.33ug
5% of (150.00 ug)
Iron 3.09mg
19% of (16.00 mg)
Magnesium 77.68mg
26% of (300.00 mg)
Manganese 1.62mg
54% of (3.00 mg)
Molybdenum 0.01mg
15% of (0.07 mg)
Phosphorus 255.27mg
46% of (550.00 mg)
Potassium 325.91mg
9% of (3,500.00 mg)
Selenium 17.98ug
26% of (70.00 ug)
Sodium 389.32mg
19% of maximum (2,000.00 mg)
Zinc 8.28mg
89% of (9.30 mg)
Vitamin A (RAE) 6.45ug
1% of (650.00 ug)
Vitamin A (Retinol) -
Vitamin D 0.00ug
0% of (15.00 ug)
Vitamin E 2.38mg
22% of (11.00 mg)
Vitamin K 18.12ug
26% of (70.00 ug)
Vitamin B1 0.47mg
57% of (0.84 mg)
Vitamin B2 1.69mg
106% of (1.60 mg)
Vitamin B3 (Niacin) equivalents 11.65mg
87% of (13.36 mg)
Vitamin B6 0.14mg
9% of (1.60 mg)
Vitamin B9 (Folate) 84.93ug
26% of (330.00 ug)
Vitamin B12 1.10ug
27% of (4.00 ug)
Vitamin C 0.58mg
1% of (95.00 mg)
Histidine 0.32g
33% of (0.98 g)
Isoleucine 0.63g
48% of (1.33 g)
Leucine 1.04g
35% of (2.94 g)
Lysine 0.66g
25% of (2.66 g)
Methionine 0.16g
12% of (1.33 g)
Cysteine -
Phenylalanine 0.62g
27% of (2.31 g)
Tyrosine 0.52g
44% of (1.20 g)
Tryptophan 0.18g
50% of (0.35 g)
Threonine 0.59g
42% of (1.40 g)
Valine 0.65g
39% of (1.68 g)
Alanine 0.58g
Arginine 1.02g
Asparagine -
Aspartic acid 1.52g
Cystine 0.04g
6% of (0.70 g)
Glutamic acid 2.46g
Glutamine -
Glycine 0.55g
Proline 0.81g
Serine 0.76g
Hydroxyproline -
Taurine -
Starch 35.24g
Sugars 0.93g
2% of maximum (50.00 g)
Added Sugars -
0% of maximum (25.00 g)
Sucrose 0.63g
Maltose 0.47g
Fructose 0.06g
Galactose 0.00g
Glucose 0.11g
Fibre, total 5.64g
23% of (25.00 g)
Polyols 0.00g
Polyunsaturated fatty acids 7.50g
Omega-3 1.55g
Alpha-linolenic acid 1,546.18mg
EPA fatty acid 0.00mg
DHA fatty acid 0.00mg
Omega-6 5.95g
Linoleic acid 5,948.35mg
Arachidonic acid 2.24mg
Monounsaturated fatty acids 7.89g
Oleic acid 7,552.78mg
Saturated fatty acids 2.14g
10% of maximum (22.18 g)
Palmitic acid 1,389.32mg
Stearic acid 0.59g
Cholesterol 0.56mg
Trans fatty acids 0.02g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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