Uploaded February 2026 | Updated September 2026, 2 weeks ago
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Note: I used USDA FoodData Central’s info for Sunrise extra firm tofu since extra-firm is, in my opinion, the best option for making a tofu scramble, and the Sunrise brand is one of the most common types I see around where I live. Many other brands actually have less calories per serving and greater protein density, but I didn’t want to cherry pick to make tofu even more favourable.
And before anyone claims that protein from tofu is less bioavailable than protein from cow’s milk, the true ileal digestibility of tofu is 95%, while egg protein is about 91%.
PS. tofu consumption is associated with a lower risk of cardiovascular disease and cancer, while eggs can raise cardiovascular disease risk in comparison to plant protein sources.
References:
Nutrition facts obtained from USDA FoodData Central
pubmed.ncbi.nlm.nih.gov/32932087
pubmed.ncbi.nlm.nih.gov/9772141
pubmed.ncbi.nlm.nih.gov/36986086
pubmed.ncbi.nlm.nih.gov/38613019
pubmed.ncbi.nlm.nih.gov/35576317
#soy #tofu #eggs #protein #plantbased
For more content like this, please SUBSCRIBE AND FOLLOW me on social media and check out these additional resources:
FREE GUIDE TO OPTIMAL CHOLESTEROL LEVELS: drmatthewnagra.com/resources
JOIN MY COMMUNITY: drmatthewnagra.com/join
WEBSITE: drmatthewnagra.com
NEWSLETTER: eepurl.com/gNAERv
INSTAGRAM: instagram.com/dr.matthewnagra
TWITTER: twitter.com/drmatthewnagra
FACEBOOK: facebook.com/dr.matthewnagra
TIKTOK: tiktok.com/@dr.matthewnagra
Note: I used USDA FoodData Central’s info for Sunrise extra firm tofu since extra-firm is, in my opinion, the best option for making a tofu scramble, and the Sunrise brand is one of the most common types I see around where I live. Many other brands actually have less calories per serving and greater protein density, but I didn’t want to cherry pick to make tofu even more favourable.
And before anyone claims that protein from tofu is less bioavailable than protein from cow’s milk, the true ileal digestibility of tofu is 95%, while egg protein is about 91%.
PS. tofu consumption is associated with a lower risk of cardiovascular disease and cancer, while eggs can raise cardiovascular disease risk in comparison to plant protein sources.
References:
Nutrition facts obtained from USDA FoodData Central
pubmed.ncbi.nlm.nih.gov/32932087
pubmed.ncbi.nlm.nih.gov/9772141
pubmed.ncbi.nlm.nih.gov/36986086
pubmed.ncbi.nlm.nih.gov/38613019
pubmed.ncbi.nlm.nih.gov/35576317
#soy #tofu #eggs #protein #plantbased
