Tofu, fried, prepared with calcium sulfate
Whole food · Legumes and Legume Products
Photo: Wikipedia
Golden, crispy fried tofu, often made with calcium sulfate as a coagulant, offers a delightful contrast between its crunchy exterior and a soft, creamy interior. It's a protein-packed staple that absorbs flavors beautifully while providing a significant calcium boost. This preparation transforms plain tofu into a savory, satisfying centerpiece or component for countless meals.
Calorie split: 26% protein · 12% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore its unique ability to be both crispy and tender, acting as a perfect flavor sponge for sauces and seasonings. Its versatility makes it a beloved protein in everything from spicy stir-fries to comforting soups, deeply rooted in many Asian culinary traditions.
⚠️ Watch-outs & how to enjoy it better
The frying process adds significant fat and calories, making it less suitable for low-fat diets. The calcium sulfate coagulant may be a concern for those with certain kidney conditions. To mitigate, opt for pan-frying with minimal oil or baking, and pair it with fiber-rich vegetables to balance the meal.
Key benefits
- Excellent source of plant-based protein (18.8g per 100g).
- Good source of calcium, especially when prepared with calcium sulfate.
- Provides dietary fiber (3.9g per 100g) for digestive health.
- Contains all essential amino acids, making it a complete protein.
- Versatile ingredient that can be baked, stir-fried, or added to soups.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The calcium sulfate used to set this tofu is the same compound found in Plaster of Paris, highlighting how a simple mineral can transform soy milk into a firm, nutritious food.
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 |
| Calcium, Ca | 961 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 95.0 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 |
| Vitamin B-12 | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 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 |
| Fatty acids, total polyunsaturated | 11.4 g |
| PUFA 18:2 | 10.0 g |
| PUFA 18:3 | 1.3 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.85 g |
| Isoleucine | 0.92 g |
| Leucine | 1.5 g |
| Lysine | 0.96 g |
| Methionine | 0.23 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.76 g |
| Valine | 0.95 g |
| Arginine | 1.5 g |
| Histidine | 0.47 g |
| Alanine | 0.84 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.80 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
FAQ
Is fried tofu healthier than regular tofu?
Not necessarily. While it retains tofu's protein and nutrients, frying adds significant fat and calories. Baked or air-fried versions are healthier alternatives.
Why is my fried tofu not crispy?
Ensure the tofu is thoroughly pressed to remove excess water. Use high heat and don't overcrowd the pan. A light coating of cornstarch can also help achieve a crispier texture.
Can I use fried tofu in soups?
Absolutely. Fried tofu holds its shape well in soups and stews, adding a pleasant chewy texture and absorbing the broth's flavor. It's a common addition in many Asian soups.
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 · 0.0 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.