Crispy Pan-Fried Tofu
Crispy Pan-Fried Tofu is a popular dish featuring firm tofu cubes or slabs pan-fried until golden and crunchy on the outside while remaining soft inside. The key ingredients are tofu, a neutral oil for frying, and a light coating of cornstarch or potato starch to achieve the signature crispiness. It's a staple in many East and Southeast Asian cuisines, often served as a protein-rich side or main component in stir-fries and salads.
🍽️ Nutrition at a glance
This dish is primarily a source of plant-based protein and healthy fats, with minimal carbohydrates. A typical serving provides a good amount of iron, calcium (if using calcium-set tofu), and manganese, with a calorie range of approximately 150-250 kcal depending on the oil and starch used.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 14 g |
| Carbs | 9 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 15 mg |
| Calcium | 350 mg |
| Iron | 3.5 mg |
| Manganese | 1.2 mg |
| Selenium | 13 µg |
| Phosphorus | 180 mg |
| Copper | 0.3 mg |
| Magnesium | 50 mg |
| Zinc | 1.5 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, crispy tofu is a cornerstone of vegetarian and vegan cooking in Buddhist traditions across Asia, prized for its ability to mimic the texture of meat. Nutritionally, the pan-frying process creates a satisfying contrast while preserving tofu's complete protein profile, making it a versatile and nutritious staple.
