Agedashi Tofu (Japan)
Agedashi Tofu is a classic Japanese dish featuring soft, silken tofu that's lightly dusted in potato starch or cornstarch and deep-fried until the exterior becomes delicately crispy. It's then served simmering in a savory, umami-rich dashi-based broth, often garnished with grated daikon radish, green onions, and bonito flakes. The dish is a staple in Japanese cuisine, commonly found in izakayas (pubs) and as a comforting side dish.
🍽️ Nutrition at a glance
This dish is primarily a source of plant-based protein from the tofu, with a moderate amount of fat from the frying process and minimal carbohydrates, mostly from the starch coating. It provides key nutrients like iron, calcium, and isoflavones from the tofu, with a typical serving containing roughly 150-250 calories, depending on the portion size and frying method.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 14 g |
| Fat | 8 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 650 mg |
| Calcium | 300 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Potassium | 350 mg |
| Vitamin B1 (Thiamin) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.05 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Agedashi Tofu exemplifies the Japanese culinary principle of 'shun' (seasonality) and the balance of textures, contrasting the crispy exterior with the melt-in-your-mouth interior. Nutritionally, the frying method creates a protective crust that helps the tofu retain its nutrients and moisture, making it a satisfying yet relatively light dish.
