Tofu, fried
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.2 MG | 14% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 27 UG | 7% | |
| Choline, total | 106.3 MG | 19% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 7.8 UG | 7% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 372 MG | 29% | |
| Iron, Fe | 4.9 MG | 27% | |
| Magnesium, Mg | 60 MG | 14% | |
| Phosphorus, P | 287 MG | 23% | |
| Potassium, K | 146 MG | 3% | |
| Sodium, Na | 16 MG | 1% | |
| Zinc, Zn | 2.0 MG | 18% | |
| Copper, Cu | 0.4 MG | 44% | |
| Manganese, Mn | 1.5 MG | 65% | |
| Selenium, Se | 28.5 UG | 52% |
Nutrition Highlights
- Good source of protein with 18.8g per 100g.
- Good source of dietary fiber (3.9g per 100g).
- Good source of Calcium, Ca (29% DV).
- Good source of Iron, Fe (27% DV).
- Good source of Phosphorus, P (23% DV).
- Good source of Copper, Cu (44% DV).
About Tofu, fried
This versatile plant-based protein is made by curdling fresh soy milk, pressing it into a solid block, and then deep-frying it until golden and crisp on the outside while remaining tender inside. The frying process significantly increases its calorie and fat content compared to its raw counterpart, but it also enhances its texture and flavor, making it a popular ingredient in many cuisines. With nearly 19 grams of protein per 100 grams, it provides a substantial amount of plant-based protein, along with a good dose of dietary fiber at almost 4 grams. Its carbohydrate content is moderate, and while the fat content is higher due to frying, it can still be part of a balanced diet when consumed in moderation.
In the kitchen, this ingredient shines in stir-fries, curries, and noodle dishes, where its firm texture holds up well to bold sauces and high heat. It's also delicious when skewered and grilled or added to soups for extra heartiness. Because of its neutral flavor, it readily absorbs marinades and seasonings, making it a flexible choice for both savory and slightly sweet preparations. For those looking to increase plant-based protein intake or reduce meat consumption, it offers a satisfying and nutrient-rich alternative, though those monitoring fat intake may wish to enjoy it occasionally rather than daily.
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