Know what’s on your plate
Fried tofu
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 270 kcal —
- Protein 19 g 38%
- Carbohydrate 5 g 2%
- Fat 20 g 26%
- Saturated fat 2.9 g 15%
- Fibre 3.9 g 14%
- Sugars 2.7 g —
- Sodium 16 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg 0%
- Vitamin K 7.8 µg 7%
- Thiamin (B1) 0.17 mg 14%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.1 mg 1%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 27 µg 7%
- Vitamin B12 0 µg 0%
- Choline 106 mg 19%
Minerals
- Calcium 372 mg 29%
- Iron 4.9 mg 27%
- Magnesium 60 mg 14%
- Phosphorus 287 mg 23%
- Potassium 146 mg 3%
- Zinc 2 mg 18%
- Copper 0.4 mg 44%
- Manganese 1.5 mg 65%
- Selenium 28.5 µg 52%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 270 | 19 g | 5 g | 20 g |
| 1 × oz | 28.4 g | 77 | 5.3 g | 1.4 g | 5.7 g |
| 1 × piece | 13 g | 35 | 2.4 g | 0.6 g | 2.6 g |
| 2 × oz | 56.7 g | 153 | 11 g | 2.8 g | 11 g |
| ½ × oz | 14.2 g | 38 | 2.7 g | 0.7 g | 2.9 g |
| 3 × oz | 85.1 g | 230 | 16 g | 4.2 g | 17 g |
| 4 × oz | 113.4 g | 306 | 21 g | 5.6 g | 23 g |
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Questions about Fried tofu
How do you make fried tofu crispy?
Press firm tofu to remove excess water, pat it very dry and cut it into cubes. Toss with a thin coating of cornflour, then shallow-fry in hot oil, turning, until golden and crisp; leave space between pieces so they fry rather than steam.
Can you reheat fried tofu and keep it crisp?
Reheat it in a single layer in an air fryer or oven at 190 °C for about 5–10 minutes, turning once. A microwave warms it quickly but makes the coating soft.
How should you store leftover fried tofu?
Cool it promptly and keep it in a covered container in the fridge for up to 3 days. Store sauce separately, as it softens the crust; re-crisp the tofu in the oven or air fryer before serving.
What goes well with fried tofu?
Pair it with rice or noodles, crisp vegetables and a savoury-sweet sauce such as teriyaki, or serve it with chilli oil and spring onions. It also works in a bánh mì-style sandwich or tossed through a stir-fry at the end.
Is fried tofu the same as breaded tofu?
No. Fried tofu is tofu cooked in oil, often with no coating; breaded tofu is coated in crumbs or batter before frying, so its crust is thicker. For comparison, breaded tofu has 188 kcal per 100 g, while fried tofu has 270 kcal.
Is fried tofu a good source of protein?
A 100 g portion provides 19 g of protein. A typical piece weighs about 13 g, so several pieces make up a more substantial serving.
What kind of fat is in fried tofu?
It contains both unsaturated and saturated fat: 20 g of fat and 2.9 g of saturated fat per 100 g. The oil used for frying affects the overall fat profile.
Source: USDA FoodData Central 172451 · per 100 g · carbohydrate per EU label, fibre excluded
