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.
See how this score is calculated, build a plate around tofu, fried, or compare it with another food.
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
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
OkaraDensity 66 vs 66Chickpea flour (besan)Density 66 vs 66TempehDensity 67 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Fried tofu develops a golden, slightly chewy exterior while staying soft inside, which is why it holds up so well in stir-fries, curries, and soups rather than falling apart. In Southeast Asian and Chinese cooking it often appears as tofu puffs floating in noodle soups like laksa, or cubed and tossed through a stir-fry sauce that it soaks up readily. Its firmer structure compared to plain tofu also makes it easy to skewer or pan-fry again with a glaze.
It is typically sold refrigerated or in shelf-stable pouches, so check the package for whether it needs refrigeration, and once opened keep it chilled and use within a few days. Because the frying process adds oil, it is a denser, higher-calorie form of tofu at 270 calories per 100 grams (about 76 calories per ounce), but it also delivers 18.8 grams of protein, along with notable calcium (29% DV) and iron (27% DV), making it a solid plant-based addition to a stir-fry or noodle bowl.
Frequently asked questions about tofu, fried
How many calories are in fried tofu?
Fried tofu has 270 calories per 100 grams, or about 76 calories per ounce serving.
Is fried tofu a good source of calcium?
Yes, it provides 29% of the Daily Value for calcium per 100 grams, along with 27% for iron.
What dishes is fried tofu commonly used in?
It is common in stir-fries and in noodle soups such as laksa, where its firmer texture lets it soak up sauce and broth without breaking apart.