Soybean curd, breaded, fried
Common food
Photo: Wikipedia
This is a crispy, golden-brown delight: firm tofu cubes coated in a seasoned batter or breadcrumbs and deep-fried to perfection. The exterior shatters with a satisfying crunch, giving way to a tender, slightly chewy interior that absorbs sauces beautifully. With a balanced profile of protein and fat, it delivers a savory, satisfying bite without being overly heavy.
Calorie split: 22% protein · 22% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love it for its addictive crunch and ability to soak up bold flavors, from spicy sambal to sweet-and-sour glazes. It's a beloved staple in street food culture and home cooking alike, offering a satisfying meat-like texture that appeals to both vegetarians and omnivores.
⚠️ Watch-outs & how to enjoy it better
The frying process adds significant fat and calories, and the batter may contain gluten or allergens like soy. To counteract, opt for air-frying or baking at high heat to reduce oil absorption, and pair it with fiber-rich vegetables or a side salad to balance the meal.
Key benefits
- High-quality plant protein source
- Contains essential amino acids
- Provides healthy fats from soy
- Low in sugar and carbohydrates
- Versatile base for many cuisines
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In Japan, agedashi tofu is traditionally served in a dashi broth with grated daikon and green onions, and its name literally means 'fried tofu'—a dish that dates back to the Edo period.
Full nutrition (USDA data · scales with serving)
| Water | 72.3 g |
| Energy | 150 kcal |
| Protein | 8.4 g |
| Total lipid (fat) | 9.6 g |
| Carbohydrate, by difference | 8.7 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 120 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 108 mg |
| Potassium, K | 134 mg |
| Sodium, Na | 91.0 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 12.1 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 47.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 41.0 ug |
| Folate, DFE | 51.0 ug |
| Choline, total | 39.8 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 25.0 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.3 g |
| PUFA 18:3 | 0.34 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 20.0 mg |
FAQ
Is fried tofu a good source of protein?
Yes, fried tofu provides about 8-9 grams of protein per 100g, making it a solid plant-based protein option.
Can I make fried tofu healthier?
Absolutely—use an air fryer or bake it with minimal oil to cut down on fat while retaining the crispy texture.
Is fried tofu gluten-free?
It depends on the batter. Plain tofu is gluten-free, but breaded versions may contain wheat flour—check the ingredients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.50 kcal/g · 22% calories from protein · 0.7 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.