1 serving (150 grams) contains 225 calories, 12.6 grams of protein, 14.4 grams of fat, and 13.1 grams of carbohydrates.
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Nutrition Information
Calories |
225 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 136.5 mg | 5% | |
| Total Carbohydrates | 13.1 g | 4% | |
| Dietary Fiber | 1.1 g | 3% | |
| Sugars | 1.9 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 6 mcg | 30% | |
| Calcium | 180 mg | 13% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 201 mg | 4% | |
* 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 Breaded tofu
Breaded tofu is a plant-based protein dish that typically involves coating tofu in breadcrumbs and baking or frying it to create a crispy, flavorful exterior. Originating from Asian cuisines, tofu has become popular worldwide due to its versatility and nutritional benefits. Tofu is made from soybeans, offering a complete protein with all nine essential amino acids. Breaded tofu, when prepared with whole-grain breadcrumbs and minimal oil, retains a healthy nutritional profile rich in protein, iron, calcium, and unsaturated fats. A single serving (100g) of breaded tofu provides around 8–10g of protein, making it an excellent option for vegetarians and vegans seeking high-quality protein sources.
Health Benefits
- Rich source of protein: Tofu contains 8–10g of protein per 100g, supporting muscle repair and overall growth.
- High in calcium: Tofu made with calcium sulfate provides approximately 20% of the daily recommended calcium intake, which promotes healthy bones.
- Contains iron: Tofu offers about 2–6mg of iron per 100g, which is important for oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store breaded tofu in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to maintain crispiness.
Common Questions About Breaded tofu Nutrition
Is breaded tofu high in protein?
Breaded tofu is a good source of plant-based protein, with approximately 10-15 grams of protein per serving (100 grams), depending on the specific recipe and breading used. This makes it a great option for those looking to incorporate more protein into their diet without consuming meat.
Can I eat breaded tofu on a keto diet?
Breaded tofu is generally not keto-friendly because the breading often contains breadcrumbs or flour, which are high in carbohydrates. However, you can make a keto-friendly version by using almond flour, coconut flour, or pork rind crumbs as a low-carb breading alternative.
What are the health benefits or concerns of eating breaded tofu?
Breaded tofu provides several health benefits, such as being rich in protein, calcium, and iron, which support muscle health and bone density. However, it can be higher in calories and sodium due to the breading and any sauces or frying involved, so it's best to enjoy it in moderation and opt for baked or air-fried versions when possible.
What is the recommended serving size for breaded tofu?
A typical serving size of breaded tofu is around 100 grams or 3-4 medium-sized pieces, which provides approximately 200-250 calories. Adjust portion sizes based on your dietary needs and activity levels, as breaded tofu can be higher in calories due to the breading and cooking method.
How does breaded tofu compare to grilled or plain tofu?
Breaded tofu tends to be higher in calories and carbohydrates compared to grilled or plain tofu because of the breading and any added oils during cooking. Grilled or plain tofu is a leaner option with fewer calories and no added carbs, making it a better choice for low-carb or calorie-conscious diets.
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.
- USDA FoodData - Breaded tofu DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
