31 forms & preparations
Dietary labels are inferred automatically from Tofu, fried's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 30/100
How many beneficial nutrients Tofu, fried delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Tofu, fried come from — the split across carbs, fat & protein.
14% from carbs
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Carbs 14%10.5 g per serving
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Fat 62%20.2 g per serving
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Protein 24%17.2 g per serving
What Tofu, fried is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 10.5 g | |
| Dietary Fiber | 3.9 g | |
| Total Sugars | 2.7 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 20.2 g | |
| Saturated Fat | 2.9 g | |
| Monounsaturated Fat | 4.5 g | — |
| Polyunsaturated Fat | 11.4 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 1,346.0 mg | — |
| Omega-6 Fatty Acids | 10,044.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 56.0 mg | — |
| Palmitic Acid | 2,141.0 mg | — |
| Stearic Acid | 720.0 mg | — |
| Palmitoleic Acid | 56.0 mg | — |
| Oleic Acid | 4,400.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 10,044.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 17.2 g | |
| Histidine | 499.0 mg | — |
| Isoleucine | 852.0 mg | — |
| Leucine | 1,306.0 mg | — |
| Lysine | 1,131.0 mg | — |
| Methionine | 220.0 mg | — |
| Phenylalanine | 837.0 mg | — |
| Threonine | 701.0 mg | — |
| Tryptophan | 268.0 mg | — |
| Valine | 867.0 mg | — |
| Alanine | 704.0 mg | — |
| Arginine | 1,143.0 mg | — |
| Aspartic Acid | 1,899.0 mg | — |
| Cystine | 238.0 mg | — |
| Glutamic Acid | 2,970.0 mg | — |
| Glycine | 671.0 mg | — |
| Proline | 927.0 mg | — |
| Serine | 809.0 mg | — |
| Tyrosine | 575.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 7.8 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.1 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 27.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg | |
| Choline | 106.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 372.0 mg | |
| Iron | 4.9 mg | |
| Magnesium | 60.0 mg | |
| Phosphorus | 287.0 mg | |
| Potassium | 146.0 mg | |
| Sodium | 16.0 mg | |
| Zinc | 2.0 mg | |
| Copper | 0.4 mg | |
| Manganese | 1.5 mg | |
| Selenium | 28.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Tofu, fried
Tofu, also called bean curd, is a versatile, protein-rich food made by curdling fresh soy milk and pressing the soft curds into solid white blocks, much the way cheese is made from dairy milk. A staple of East and Southeast Asian cooking for over two thousand years, it is sold in a range of textures, from silken and soft to firm and extra-firm, each suited to different dishes. Tofu has a mild, almost neutral taste that readily absorbs marinades, sauces, and seasonings, making it endlessly adaptable.
It is a valuable plant-based source of complete protein and is low in calories, supplying iron, calcium, and magnesium depending on how it is made. Firm tofu is cubed for stir-fries, grilled, pan-fried, and baked, while silken tofu is blended into soups, smoothies, sauces, and creamy desserts. Pressing out excess water helps it brown and soak up flavor. Choose tofu with a fresh smell and an intact package, and keep it refrigerated, storing leftover tofu submerged in fresh water and using it within a few days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Tofu, fried?
There are 271 calories in 100 g of Tofu, fried, or about 35 calories in 1 piece (13 g).
How much protein is in Tofu, fried?
Tofu, fried contains 17.2 g of protein per 100 g.
How many carbs are in Tofu, fried?
Tofu, fried has 10.5 g of carbohydrates per 100 g.
How much fat is in Tofu, fried?
Tofu, fried provides 20.2 g of total fat per 100 g.
What is Tofu, fried a good source of?
Tofu, fried is an excellent source of Manganese (65% DV), Selenium (52% DV), Copper (44% DV), Protein (34% DV), Calcium (29% DV) and Iron (27% DV) and a good source of Choline, Zinc, Dietary Fiber, Thiamin (B1) and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related soy
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
Soybeans, mature seeds, sprouted, cooked, steamed
Soy sauce made from soy and wheat (shoyu)
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
Soy meal, defatted, raw, crude protein basis (N x 6.25)
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash
Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor
Oil, industrial, soy ( partially hydrogenated), all purpose
Compare Tofu, fried with…
- Tofu, fried vs Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
- Tofu, fried vs Soybeans, mature seeds, sprouted, cooked, steamed
- Tofu, fried vs Soy sauce made from soy and wheat (shoyu)
- Tofu, fried vs Soy flour, full-fat, raw, crude protein basis (N x 6.25)
- Tofu, fried vs Soy meal, defatted, raw, crude protein basis (N x 6.25)
- Tofu, fried vs Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash