tofu vs eggs scramble

Tofu vs Eggs: The Ultimate Scramble Showdown

There’s nothing like a good scramble in the morning. But which is better when we compare tofu vs eggs? In this article, we’ll look at the nutritional benefits and environmental impact of both and see which comes out on top. Stay tuned to find out who reigns supreme in the tofu vs eggs scramble showdown!

Tofu vs eggs

When it comes to getting our protein fix, tofu and eggs are two of the most popular options. But which one is better for us? Let’s take a look at the nutritional facts to find out.

Tofu is an excellent source of plant-based protein. It’s also low in calories and fat and contains no cholesterol. Eggs, on the other hand, are a very common source of animal-based protein. They’re also a good source of healthy fats and contain vitamins A, B12, and D.

Tofu vs eggs: Which one is healthier?

Scrambled eggs are a very popular breakfast choice by many people. Yet, many people don’t know that you can prepare tofu to resemble eggs in taste and looks.

We compared the nutrition profile of scrambled eggs and firm tofu (raw) using a nutrition facts comparison tool. Here is the breakdown.

 Scrambled eggsFirm tofu
 2 x 1 large (2×61=122g)1 x 1/2 cup (126g)
Calories182 calories 9% DV181 calories 9% DV
Fat13.4g 17% DV11g 14% DV
Carbohydrate2g 1% DV3.5g 1% DV
Protein12.2g 24% DV21.8g 44% DV
Cholesterol337.9mg 113% DV0mg 0% DV
Fiber0g 0% DV2.9g 10% DV
Saturated Fats4.1g 20% DV1.6g 8% DV
Iron1.6mg 9% DV3.4mg 19% DV
Calcium80.5mg 6% DV860.6 66% DV
Potassium161mg 3% DV298.6mg 6% DV
Magnesium13.4mg 3% DV73.1mg 17% DV
Vitamin B120.9μg 39% DV0μg 0% DV
DV = daily value

From the data we observed using MyFoodData comparison tool, we can conclude that tofu scramble is a better option health-wise. You may not get B12 vitamin, but tofu wins the race on all other nutrition aspects we compared. 

Are eggs healthy?

We’ve all been told that eggs are a healthy breakfast food. They’re packed with protein and other nutrients, and they’re a good source of energy. But are they as healthy as we think?

While eggs may not be the optimal breakfast choice, they are certainly not the worst, falling somewhere in the middle on the spectrum of food choice and heart disease risk. For those looking to eat a healthy diet, keeping intake of eggs moderate to low will be best for most, emphasizing plant-based protein options when possible.

Source: Harvard: School of public health

Is tofu healthy?

There are many reasons why tofu is considered healthy. For one, tofu is low in calories and fat, and high in protein and fiber. Additionally, tofu is a good source of iron and calcium, and it contains all eight essential amino acids.

Another reason why tofu is thought to be healthful is that it is made from soybeans, which are a source of phytoestrogens. Phytoestrogens are plant-based compounds that mimic the hormone estrogen in the body.

Some research suggests that consuming tofu and other soy products may help to reduce the risk of certain types of cancer, such as breast cancer.

See also: Is Soy Bad For You? 8 Powerful Reasons to Try It!

Tofu vs eggs: What about the environment?

The environmental impact of egg production

Egg production is a major contributor to environmental pollution. The United Nations Food and Agriculture Organization (FAO) estimates that the poultry industry produces 8% of the world’s emissions. Poultry manure contains large amounts of nitrogen and phosphorus, which can pollute water supplies and contribute to eutrophication.

Egg production also requires a lot of water. For example, it takes about 468 gallons of water to produce one dozen eggs. This water is used for cleaning the eggs, transporting them, and cooling the hens’ environment.

The poultry industry also generates a lot of pollution from the transport of chickens and eggs. Chickens are typically transported in crowded trucks or cages, which can lead to the spread of disease. Eggs are also often transported long distances, which requires a lot of energy and generates emissions from the vehicles used.

Egg production can also have negative impacts on the environment through the use of antibiotics. Antibiotics are routinely given to chickens to prevent disease and promote growth. However, this use of antibiotics can lead to the development of antibiotic-resistant bacteria, which can be harmful to humans and the environment.

Overall, egg production has a significant impact on the environment. The egg industry contributes to water pollution, air pollution, and antibiotic resistance. It also requires a large number of resources, such as water and energy. Therefore, it is important to be aware of the environmental impacts of egg production when making choices about what to eat.

The environmental impact of tofu production

Tofu is made out of soybeans. The soybean is a legume that grows in nitrogen-rich environments, such as rainforests. To grow soybeans, farmers clear large areas of land. This causes deforestation and loss of habitat for animals. The soybean plant also requires a lot of water to grow. This can lead to water shortages in local communities.

The soybean plant is also a major source of nitrogen pollution. Nitrogen runoff from soybean fields can contaminate water sources and cause problems for local ecosystems.

Despite its environmental impacts, tofu can be a sustainable food choice. Tofu is highly efficient to produce, as soybeans are a very efficient source of protein for humans and especially animals.

Most of the soy produced in the world (77%) goes to feed farm animals. If more people ate tofu instead of meat, it would reduce the demand for soybeans and help to protect the environment.

See also: Veganism and the Environment + 3 Easy Ways to Help Our Planet

Two delicious tofu scramble recipes

Some people say that tofu tastes like nothing, while others find it to have a slightly nutty or earthy flavor. The taste of tofu really depends on how it’s prepared. For example, if it’s cooked in a strong-flavored sauce, it will absorb those flavors and become tastier. On the other hand, if it’s cooked simply with some light seasonings, the taste of tofu will be more subtle.

How can you make tofu taste delicious? The best way is to experiment and find a preparation method that you like. You can pan-fry it, bake it, grill it, or even turn it into a tasty salad. Here we have two breakfast ideas for a delicious tofu scramble.

Recipe #1: Basic tofu scramble recipe


  • 14 oz extra firm tofu, drained and pressed
  • ¼ cup nutritional yeast
  • ½ teaspoon turmeric
  • ½ teaspoon garlic powder
  • Salt and pepper, to taste
  • Olive oil or cooking spray
  • ½ cup chopped onion
  • ½ cup chopped bell pepper
  • Optional add-ins: ½ cup diced tomatoes, ¼ cup chopped fresh parsley or cilantro, hot sauce


  • Crumble the tofu into a bowl using your hands. Add the nutritional yeast, turmeric, garlic powder, and salt and pepper. Mix well. 
  • Heat a large skillet over medium heat and add oil or cooking spray. Add the onion and bell pepper and cook until softened, about five minutes. 
  • Add the tofu mixture to the skillet and cook until browned, about seven minutes. 
  • Add in any optional add-ins, if desired. Serve hot. Enjoy!

Recipe #2: Tofu Scramble by Love and lemons

Want to try another delicious vegan scramble option? Then try this flavorful tofu scramble recipe by Love and lemons. This healthy dish is packed with veggies, avocado, and salsa for a filling and satisfying meal. Plus, it’s super easy to make.

Key takeaways: Tofu vs eggs

In the end, it’s clear that tofu comes out on top as the better breakfast choice. It has a better nutritional profile and lower environmental impact. If you’re looking for a healthy, sustainable breakfast option, give tofu a try.

Petra profile image

Hi, I’m Petra and for most of my life, I was an omnivore. A vegan couple made me curious about veganism, so I did some research. What I found out about the animals, our planet, and the health benefits of a vegan diet made me go vegan overnight. It’s been 5 years now and it’s been one of the best decisions of my life.

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