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tofu fried
📦

Tofu, fried

🔥 270 Calories
💪 18.8g Protein
⚡ 8.9g Carbohydrates
🥑 20.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Miscellaneous
Tofu, fried
Energy density
Dense
270 kcal per 100g
Macro energy profile
Fat-led
26% Protein · 12% Carbohydrates · 62% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in fatHigh in proteinHigh in fiberHigh in ironHigh in calcium

Nutritional Information

270
kcal/100g
Protein
18.8g
Carbohydrates
8.9g
Fat
20.2g
Glycemic Index:
15

About Tofu, fried

Fried tofu is a popular dish in many Asian cuisines, made by deep-frying tofu to achieve a crispy exterior while maintaining its soft interior. Tofu, originating from China over 2,000 years ago, is made from coagulated soy milk and has become a staple protein source in vegetarian and vegan diets. Fried tofu is often used in stir-fries, salads, and as a meat substitute due to its ability to absorb flavors from other ingredients.

Nutritionally, fried tofu is rich in protein, providing about 18.80g per 100g, making it an excellent choice for muscle repair and growth. It also contains healthy fats and essential minerals like iron. With a moderate carbohydrate content of 8.90g, fried tofu is a versatile food that can fit into various dietary plans. It's not only satisfying but also contributes to a balanced diet when consumed in moderation.

Health Benefits

Rich source of complete protein which is essential for muscle repair and growth.
Contains all nine essential amino acids, making it a great meat alternative.
High in iron, which is crucial for oxygen transport in the body.
Low in carbohydrates, making it suitable for low-carb diets.
Contains antioxidants that may help reduce inflammation.
Rich in calcium, promoting bone health.
Supports heart health due to its low saturated fat content.
May help in weight management due to its high protein and fiber content.
Contains phytoestrogens that may help balance hormones.
Offers a good source of magnesium, aiding in muscle function and energy production.

Recommended Food Pairings

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Fried tofu with steamed broccoli - the tofu absorbs the nutrients from broccoli, enhancing overall health benefits.
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Fried tofu in a spicy peanut sauce - the creaminess of the peanut sauce complements the texture of tofu.
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Fried tofu in a salad with mixed greens - adds protein to the salad while keeping it light.
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Fried tofu with brown rice - a balanced meal providing protein and complex carbohydrates.
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Fried tofu in a vegetable stir-fry - enhances the dish's protein content and texture.

How to Consume

Serving size
150g, approximately 3-4 pieces
Frequency
2-3 times per week
  • •Marinate before frying to enhance flavor.
  • •Pair with a variety of vegetables for a balanced meal.
  • •Use in soups or stews for a protein boost.
  • •Incorporate into sandwiches or wraps for added texture.
  • •Experiment with different spices and sauces to diversify taste.

Selection & Storage

How to choose:

  • ✓Look for firm tofu, which has a dense texture and is ideal for frying.
  • ✓Check for a clean, unbroken package to ensure freshness.
  • ✓Select tofu with a longer expiration date for better shelf life.
  • ✓Choose organic tofu if possible, to avoid pesticides.
Storage
Store in the refrigerator at temperatures below 4°C (39°F) in an airtight container.
Shelf life
5-7 days refrigerated; up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should avoid fried tofu.
  • ⚠️People with certain thyroid conditions should consult a doctor before consuming soy products.
  • ⚠️Excessive consumption may lead to digestive discomfort.
  • ⚠️Fried tofu can be high in calories; moderation is key.

Frequently Asked Questions

How many calories does Tofu, fried have?

Fried tofu contains approximately 270 calories per 100 grams, making it a calorically dense food option.

Is Tofu, fried healthy?

Yes, fried tofu is healthy when consumed in moderation. It is rich in protein, iron, and other essential nutrients, making it a nutritious option for those seeking plant-based protein sources.

How should Tofu, fried be stored?

Fried tofu should be stored in an airtight container in the refrigerator at temperatures below 4°C (39°F). It can last for 5-7 days when properly stored.

What are the benefits of eating Tofu, fried?

Eating fried tofu benefits muscle repair due to its high protein content, provides essential minerals like iron and calcium, and supports heart health with low saturated fat levels.

How much Tofu, fried can I eat per day?

It's recommended to consume fried tofu in moderation, about 150 grams (approximately 3-4 pieces) 2-3 times a week, depending on your dietary needs.

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