Tofu, fried
FDC 172451oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +3 vs Legumes & beans medianFried tofu scores 66 of 100, a Good band result ranking 28 of 60 in Legumes & beans, and it earns that placing on the strength of protein at 38% DV alongside calcium at 29% DV and iron at 27% DV. Dietary fiber adds a further 14% DV, rounding out a profile that plain tofu does not quite match.
The frying step firms the exterior and gives it a chewy bite that holds up well in stir-fries, laksa, or skewered with a peanut sauce. It runs richer than plain tofu at 270 calories per 100 g and 20.2 g of fat, so an ounce or two goes further as part of a dish than as the main event, and sodium stays low at 16 mg per 100 g even after frying.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | 14% |
| Total fat | 20 g | 26% |
| Saturated fat | 2.9 g | 15% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 8.9 g | 3% |
| Dietary fiber | 3.9 g | 14% |
| Sugars | 2.7 g | |
| Protein | 19 g | 38% |
| Potassium | 146 mg | 3% |
| Calcium | 372 mg | 29% |
| Iron | 4.9 mg | 27% |
| Magnesium | 60 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.04 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | 4% |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.82 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.5 mg | 0% |
| Carbohydrate | 2.5 g | 1% |
| Dietary fiber | 1.1 g | 4% |
| Sugars | 0.76 g | |
| Protein | 5.3 g | 11% |
| Potassium | 41 mg | 1% |
| Calcium | 104 mg | 8% |
| Iron | 1.4 mg | 8% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.28 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172451Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
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