Soybean curd, deep fried
Common food
Photo: Wikipedia
Deep-fried tofu, known as *aburaage* in Japan or *tau pok* in Southeast Asia, is a golden, puffy sponge of soybean curd with a satisfyingly crisp exterior and a chewy, airy interior. It is a protein-dense powerhouse, delivering nearly 19 grams of protein per 100g, with its texture uniquely suited to soaking up sauces and broths. This culinary staple transforms simple soybeans into a savory, umami-rich ingredient with a surprisingly low sugar content.
Calorie split: 26% protein · 12% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore deep-fried tofu for its remarkable ability to absorb flavors while maintaining a delightful contrast between its crispy skin and soft, porous center. Its mild, nutty taste makes it a perfect canvas for bold seasonings, and its cultural significance in East and Southeast Asian cuisines makes it a beloved comfort food for millions.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process significantly increases the fat and calorie content compared to plain tofu, which may concern those monitoring their lipid intake. Additionally, it is a common allergen for those with soy sensitivities, and its high absorption rate can lead to excessive oil consumption if not prepared carefully. To mitigate this, opt for air-frying or baking to reduce oil, and pair it with high-fiber vegetables to balance the meal's glycemic impact.
Key benefits
- High in plant-based protein for muscle maintenance
- Rich in fiber to support digestive health
- Good source of iron and calcium
- Provides healthy unsaturated fats
- Versatile ingredient for various cuisines
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In Japan, *aburaage* is often called 'fat skin' (油揚げ, *abura-age*), but it's actually remarkably low in fat for a fried food, as the frying process causes the tofu to puff up with air, creating a light, hollow structure.
Full nutrition (USDA data · scales with serving)
| Water | 50.5 g |
| Energy | 270 kcal |
| Protein | 18.8 g |
| Total lipid (fat) | 20.2 g |
| Carbohydrate, by difference | 8.9 g |
| Fiber, total dietary | 3.9 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 372 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 60.0 mg |
| Phosphorus, P | 287 mg |
| Potassium, K | 146 mg |
| Sodium, Na | 16.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.40 mg |
| Selenium, Se | 28.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 106 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 16.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 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 | 0.06 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.72 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 11.4 g |
| PUFA 18:2 | 10.0 g |
| PUFA 18:3 | 1.3 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 | 0.00 mg |
FAQ
Is deep-fried tofu healthier than regular tofu?
No, deep-fried tofu is higher in calories and fat than plain tofu due to the oil absorption. However, it offers a unique texture and flavor profile, and can be part of a balanced diet when consumed in moderation.
How can I reduce the oil content when cooking deep-fried tofu?
You can use an air fryer or bake the tofu in the oven to achieve a similar crispness with significantly less oil. Also, ensure the tofu is well-pressed before cooking to minimize oil absorption.
What are the best ways to use deep-fried tofu in cooking?
It is excellent in soups, stews, stir-fries, and salads. Its spongy texture makes it ideal for absorbing marinades and sauces, and it can be stuffed with various fillings for a more elaborate dish.
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 2.70 kcal/g · 28% calories from protein · 3.9 g fiber · 2.7 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: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.