Tofu, fried
Whole food · Legumes and Legume Products
Photo: Wikipedia
Golden-fried tofu is a culinary chameleon, transforming from a bland, spongy block into a crispy, golden-brown delight with a satisfying crunch and a tender, custard-like interior. Its neutral flavor acts as a perfect canvas, eagerly absorbing the savory, salty, or spicy notes of any sauce or marinade it's paired with. Nutritionally, it's a protein powerhouse, delivering a substantial 18.82 grams of plant-based protein per 100 grams, making it a cornerstone of many vegetarian and vegan diets.
Calorie split: 26% protein · 12% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore fried tofu for its magical textural transformation and its role as a culinary blank slate. It's a beloved staple in countless cuisines, from sizzling street food to elegant restaurant dishes, prized for its ability to become the star protein without overpowering other ingredients.
⚠️ Watch-outs & how to enjoy it better
Fried tofu can be high in fat and calories due to the oil absorbed during cooking, which may concern those monitoring fat intake. Its soy content is a common allergen, and the frying process can make it less suitable for low-fat diets. To counteract this, opt for air-frying or pan-searing with minimal oil, or look for pre-baked varieties. Pairing it with fiber-rich vegetables and a flavorful, low-sodium sauce can balance the meal.
Key benefits
- Excellent source of complete plant-based protein
- Provides essential minerals like calcium and iron
- High in satiating fiber (3.9g per 100g)
- Versatile base for countless flavor profiles
- Naturally cholesterol-free and low in saturated fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making fried tofu often involves pressing the tofu first, which expels water and creates a denser, chewier texture that holds up remarkably well to frying without crumbling.
Full nutrition (USDA data · scales with serving)
| Water | 50.5 g |
| Energy | 270 kcal |
| Energy | 1131 kj |
| Protein | 18.8 g |
| Total lipid (fat) | 20.2 g |
| Ash | 1.6 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 |
| Manganese, Mn | 1.5 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 |
| Pantothenic acid | 0.14 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 |
| Vitamin A, IU | 27.0 iu |
| 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), International Units | 0.00 iu |
| 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 0.70 g |
| Isoleucine | 0.85 g |
| Leucine | 1.3 g |
| Lysine | 1.1 g |
| Methionine | 0.22 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.57 g |
| Valine | 0.87 g |
| Arginine | 1.1 g |
| Histidine | 0.50 g |
| Alanine | 0.70 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.67 g |
| Proline | 0.93 g |
| Serine | 0.81 g |
FAQ
How do I get fried tofu extra crispy?
Pat the tofu completely dry with paper towels, toss it in a small amount of cornstarch or potato starch before frying, and ensure your oil is hot enough (around 350°F/175°C). Frying in batches prevents overcrowding and steaming.
Is fried tofu healthier than regular tofu?
It depends on the cooking method. Deep-fried tofu absorbs more oil and calories. Air-fried or pan-seared tofu with minimal oil is a healthier alternative that still achieves a pleasant texture.
Can I reheat fried tofu?
Yes, but it will lose some crispness. Reheat in a hot skillet, toaster oven, or air fryer for a few minutes to restore some texture. Avoid the microwave, as it will make it rubbery.
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.