Fried Tofu
Fried Tofu is a common pulse or soy food: affordable protein and fibre.
Nutrition per 100 g
Standardised to 100 g of fried tofu for fair comparison. Typical serving: 100 g — 270 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 270 kcal | 270 kcal | 100 kcal |
| Protein | 18.8 g | 18.8 g | 7 g |
| Carbohydrate | 8.9 g | 8.9 g | 3.3 g |
| Fat | 20.2 g | 20.2 g | 7.5 g |
| Fibre | 3.9 g | 3.9 g | 1.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of fried tofu, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 1 µg | 1 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.04 mg | 0.04 mg | <1% |
| Vitamin K | 7.8 µg | 7.8 µg | 7% |
| Thiamin | 0.17 mg | 0.17 mg | 14% |
| Riboflavin | 0.05 mg | 0.05 mg | 4% |
| Niacin | 0.1 mg | 0.1 mg | <1% |
| Vitamin B6 | 0.099 mg | 0.099 mg | 6% |
| Folate | 27 µg | 27 µg | 7% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.14 mg | 0.14 mg | 3% |
| Choline | 106 mg | 106 mg | 19% |
| Minerals | |||
| Calcium | 372 mg | 372 mg | 29% |
| Iron | 4.9 mg | 4.9 mg | 27% |
| Magnesium | 60 mg | 60 mg | 14% |
| Phosphorus | 287 mg | 287 mg | 23% |
| Potassium | 146 mg | 146 mg | 3% |
| Sodium | 16 mg | 16 mg | <1% |
| Zinc | 2 mg | 2 mg | 18% |
| Selenium | 28.5 µg | 28.5 µg | 52% |
| Copper | 0.4 mg | 0.4 mg | 44% |
| Manganese | 1.5 mg | 1.5 mg | 65% |
Source: USDA FoodData Central — Tofu, fried
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat fried tofu?
- A concentrated protein food for the calories it costs.
- Fried Tofu is a common pulse or soy food: affordable protein and fibre.
How to include it
- Simmer until tender and season well; tinned versions only need rinsing.
- Typical pairing ideas: Rice, Onion, Tomato.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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