Tofu Nuggets

Tofu nuggets are bite-sized, crispy-coated pieces of tofu, typically made by pressing firm tofu, cutting it into nugget shapes, and baking or frying them with a seasoned breading or batter. They are a popular plant-based alternative to chicken nuggets, found in health food stores, vegan restaurants, and home kitchens worldwide, with roots in modern vegetarian and vegan cuisine.

🍽️ Nutrition at a glance

Tofu nuggets are a good source of plant-based protein and are generally lower in fat than traditional meat nuggets, especially when baked. A typical serving (about 4-5 nuggets) provides around 150-200 calories, with key nutrients including iron, calcium (if tofu is calcium-set), and all essential amino acids from the soy protein.

Nutrition breakdown

Calories	280 kcal
Protein	18 g
Carbs	15 g
Fat	16 g
Fiber	2 g
Sugar	1 g
Sodium	480 mg
Calcium	250 mg
Iron	3.5 mg
Magnesium	60 mg
Phosphorus	180 mg
Potassium	280 mg
Zinc	2.0 mg
Copper	0.4 mg
Manganese	1.2 mg

Per 6 pieces (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, tofu nuggets represent the creative adaptation of a classic comfort food into a vegan-friendly format, making plant-based eating more accessible and familiar. Nutritionally, they offer a complete protein profile from soy, which is rare in plant foods, and can be fortified with vitamins like B12 in some commercial versions.