1 serving (85 grams) contains 120 calories, 10.0 grams of protein, 7.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 41.7 mg | 1% | |
| Total Carbohydrates | 8.3 g | 3% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 0 g | ||
| protein | 27.8 g | 55% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 277.8 mg | 21% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 416.7 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Air fried tofu
Air fried tofu is a modern, healthy twist on a staple ingredient widely used in East Asian cuisine, particularly in Chinese, Japanese, and Korean dishes. Tofu is made from coagulated soy milk, which is pressed into firm blocks. Air frying modifies traditional frying methods by significantly reducing added oil, producing a crispy texture while maintaining tofu's nutritional integrity. Tofu is an excellent plant-based source of protein, iron, calcium, and magnesium, and is low in saturated fat. A 100-gram serving provides approximately 10 grams of protein, 15% of the recommended daily calcium, and is also rich in isoflavones—natural compounds associated with various health benefits.
Health Benefits
- Rich in protein (10g per 100g), supporting muscle repair and overall body maintenance.
- High in calcium (15% DV per 100g), contributing to strong bones and teeth.
- Contains isoflavones, which can mimic mild estrogen-like effects, potentially supporting hormonal balance and heart health.
Dietary Considerations
Selection and Storage
Store tofu in its original packaging or immersed in water in the refrigerator for 3-5 days after opening. Air fried tofu should be consumed fresh but can be stored in an airtight container for up to three days.
Common Questions About Air fried tofu Nutrition
Is air fried tofu high in protein?
Yes, air fried tofu is a great source of plant-based protein. On average, 100 grams of air fried tofu contains around 8-10 grams of protein, depending on the type of tofu used (firm or extra firm). This makes it an excellent option for vegans and vegetarians looking to meet their protein needs.
Can I eat air fried tofu on a keto diet?
Yes, air fried tofu can fit into a keto diet. Tofu is low in carbohydrates, with only about 2-3 grams of net carbs per 100 grams. However, be mindful of any coatings or marinades that may add extra carbs when preparing it.
What are the health benefits of eating air fried tofu?
Air fried tofu is a healthy choice as it is high in protein, low in calories, and contains essential nutrients like iron, calcium (if fortified), and magnesium. It’s also cholesterol-free and lower in fat compared to traditional fried tofu, making it heart-healthy when consumed in moderation.
How much air fried tofu should I eat in one serving?
A typical serving size of air fried tofu is about 100-150 grams, which provides roughly 100-150 calories depending on how it’s prepared. This amount delivers a good balance of protein and nutrients without excessive calories, making it ideal for most diet plans.
How does air fried tofu compare to regular fried tofu?
Air fried tofu is a healthier option compared to regular fried tofu as it uses significantly less oil, reducing the calorie and fat content. Air frying also produces a similar crispy texture without the need for deep frying, making it a lighter but equally delicious alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
