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[N]extrient

Tofu (Fried)

SR Legacy·Comprehensive Reference Data

Tofu, fried

Legumes and Legume Products

A 100g serving covers 65% of the daily recommended Manganese, making Tofu (Fried) one of the more concentrated dietary sources of this nutrient. Both protein (18.8g) and fat (20.2g) are substantial, making Tofu (Fried) a calorie-efficient source of both macronutrients. Tofu (Fried) packs 270 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 16mg of sodium, Tofu (Fried) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Tofu (Fried) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories270KCAL
Protein18.8G
Fat20.2G
Carbs8.9G
Fiber3.9G

Calorie Distribution

293kcal
  • Protein26%18.8 g
  • Fat62%20.2 g
  • Carbs12%8.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water50.5G
Energy270KCAL
Protein18.8G
Total lipid (fat)20.2G
Carbohydrate, by difference8.9G
Fiber, total dietary3.9G
Total Sugars2.7G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.17MG
Riboflavin0.05MG
Niacin0.10MG
Vitamin B-60.10MG
Folate, total27.0UG
Vitamin B-120UG
Vitamin A, RAE1.0UG
Vitamin E (alpha-tocopherol)0.04MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)7.8UG
Calcium, Ca372MG
Iron, Fe4.9MG
Magnesium, Mg60.0MG
Phosphorus, P287MG
Potassium, K146MG
Sodium, Na16.0MG
Zinc, Zn2.0MG
Copper, Cu0.40MG
Manganese, Mn1.5MG
Selenium, Se28.5UG
Energy1131kJ
Ash1.6G
Pantothenic acid0.14MG
Folic acid0UG
Folate, food27.0UG
Folate, DFE27.0UG
Choline, total106MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta16.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU27.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated2.9G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.06G
SFA 16:02.1G
SFA 18:00.72G
Fatty acids, total monounsaturated4.5G
MUFA 16:10.06G
MUFA 18:14.4G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated11.4G
PUFA 18:210.0G
PUFA 18:31.3G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.27G
Threonine0.70G
Isoleucine0.85G
Leucine1.3G
Lysine1.1G
Methionine0.22G
Cystine0.24G
Phenylalanine0.84G
Tyrosine0.57G
Valine0.87G
Arginine1.1G
Histidine0.50G
Alanine0.70G
Aspartic acid1.9G
Glutamic acid3.0G
Glycine0.67G
Proline0.93G
Serine0.81G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
piece (13g)352.4g2.6g1.2g
oz (28.35g)775.3g5.7g2.5g

Scaled from Tofu (Fried)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Tofu (Fried) is a excellent source of Protein (38% DV) — see top foods ranked by Protein
  • Tofu (Fried) is a excellent source of Calcium (29% DV) — see top foods ranked by Calcium
  • Tofu (Fried) is a excellent source of Iron (27% DV) — see top foods ranked by Iron
  • Tofu (Fried) is a good source of Zinc (18% DV) — see top foods ranked by Zinc
  • Tofu (Fried) is a good source of Fiber (14% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Tofu (Fried) is naturally low in sodium at 16mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Tofu (Fried) fits well in high-protein, low-carb eating patterns with 18.8g protein and only 8.9g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Tofu (Fried) provides 4.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top 4% (#330 of 8,262)
  • Iron: top 8% (#661 of 8,262)
  • Magnesium: top 12% (#991 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories270
% Daily Value*
Total Fat 20.2G26%
Cholesterol 0MG0%
Sodium 16.0MG1%
Total Carbohydrate 8.9G3%
Dietary Fiber 3.9G14%
Total Sugars 2.7G
Protein 18.8G38%
Vitamin D 0UG0%
Calcium 372MG29%
Iron 4.9MG27%
Potassium 146MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172451.

View on USDA FoodData Central →