Nutrition for Fried Tofu

Calories, Protein, Vitamins and More


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Fried Tofu Nutrition Summary

One ounce of fried tofu (28.4 grams) contains 77 calories and 5.3 grams of protein. Fried tofu consist of 51% water, 9% carbohydrates, 19% protein, and 20% fat.

Fried tofu is an excellent source of a few nutrients, including calcium. It also contains significant amounts of protein, iron, magnesium, potassium, phosphorus, manganese, choline and selenium.

In one ounce of fried tofu:

  • Calories: 77
  • Protein: 5.3 g
  • Sugar: 0.8 g
  • Dietary fiber: 1.1 g
  • Fat: 5.7 g, (Saturated: 0.8 g)
  • Sodium: 4.5 mg
There is no significant amounts of cholesterol in fried tofu.

See the Fried Tofu Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tofu, fried.

Calories in Fried Tofu

Fried tofu has 77 calories per ounce or 272 calories for every 100 grams. Most of its calories are from fat, protein and carbohydrates.

62 percent of calories in fried tofu are from fat, 26% of calories are from protein and 12% of calories are from carbohydrates.

Calories from Carbs

About 12% the calories in fried tofu are from carbohydrates. The carbs in fried tofu are mostly in the form of dietary fiber and sugar (58% and 42%). An excellent high-fiber food, a single ounce of fried tofu contains 4% of recommended daily values or 1.1 grams of dietary fiber.

  • Dietary fiber: 1.1 g
  • Sugar: 0.8 g
There is no significant amounts of starch in fried tofu.

Calories from Fat

The majority, or 62% of the calories in fried tofu are from fat. Fried tofu is high in total fat, with 5.7 grams or 9% of recommended daily values per oz. Fried Tofu is cholestrol free. Most of the fat in fried tofu are healthier unsaturated fats:

  • Total fat: 5.7 g
  • Saturated fat: 0.8 g
  • Monounsaturated fat: 1.3 g
  • Polyunsaturated fat: 3.2 g
There is no significant amounts of cholestrol in fried tofu.

Omega-3 and Omega-6 in Fried Tofu

Fried tofu is a great source of healthy omega-3 fatty acids, containing a total of 0.38 grams for every oz. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.38 g
Also a good source of omega-6 fatty acids, every ounce of fried tofu contains a total of 2.9 grams of omega-6. In addition, a large portion of the omega-6 in fried tofu comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 2.85 g
The omega-6 to omega-3 ratio in fried tofu is 7.5: 1.

Calories Similar to Fried Tofu

Some other legume or legume products with similar calories to fried tofu by weight:

Protein in Fried Tofu

An excellent source of protein, a single ounce of fried tofu contains 11% of recommended daily values or 5.3 grams of protein. In addition, fried tofu is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 5.34 g
  • Tryptophan: 0.08 g
  • Threonine: 0.2 g
  • Isoleucine: 0.24 g
  • Leucine: 0.37 g
  • Lysine: 0.32 g
  • Methionine: 0.06 g
  • Phenylalanine: 0.24 g
  • Valine: 0.25 g
  • Histidine: 0.14 g

Protein Similar to Fried Tofu

Some other legume or legume products with similar amounts of protein to fried tofu by weight:

Vitamins and Minerals in Fried Tofu

An good source of nutrients, fried tofu contains abundant amounts of calcium. In fact, a single ounce of fried tofu contains 11% of recommended daily values or 105.5 mg of calcium.

Vitamins in fried tofu (1 oz):
  • Vitamin a: 0.3 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Folate: 7.7 ug
  • Vitamin k: 2.2 ug
Minerals in fried tofu (1 oz):
  • Calcium: 105.5 mg
  • Potassium: 41.4 mg
  • Iron: 1.4 mg
  • Magnesium: 17 mg
  • Zinc: 0.6 mg
  • Selenium: 8.1 ug
  • Phosphorus: 81.4 mg
  • Copper: 0.1 mg
  • Manganese: 0.4 mg
  • Choline: 30.1 mg
There is no significant amounts of pantothenic acid, vitamin c, vitamin e or vitamin b12 in fried tofu.

Similar to Fried Tofu for Calcium

Here are some other legume or legume products with similarly abundant amounts of calcium to fried tofu:

Flavonoids and Carotenoids in Fried Tofu [3]

Fried tofu contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one ounce of fried tofu:

  • beta-carotene: 5 ug

Fried Tofu Nutrition Chart

Fried Tofu:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.


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