1 serving (29 grams) contains 44 calories, 2.4 grams of protein, 2.8 grams of fat, and 2.5 grams of carbohydrates.
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Nutrition Information
Calories |
372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 30% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 49.6 mg | 16% | |
| Sodium | 225.7 mg | 9% | |
| Total Carbohydrates | 21.6 g | 7% | |
| Dietary Fiber | 1.7 g | 6% | |
| Sugars | 3.2 g | ||
| protein | 20.8 g | 41% | |
| Vitamin D | 9.9 mcg | 49% | |
| Calcium | 297.6 mg | 22% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 332.3 mg | 7% | |
* 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 Crispy tofu
Crispy tofu is a popular dish originating from East Asian cuisine, particularly prevalent in Chinese, Japanese, and Taiwanese culinary traditions. Made from soybeans, tofu is a plant-based protein that undergoes frying or baking to achieve a crispy exterior while maintaining a soft, tender interior. Tofu is rich in high-quality protein, essential amino acids, iron, calcium (if calcium-set), and micronutrients such as magnesium and phosphorus. As a versatile ingredient, crispy tofu is often paired with soy sauce-based marinades or incorporated into stir-fries, salads, and grain bowls. It is low in saturated fat and cholesterol-free, making it a health-conscious choice in a balanced diet.
Health Benefits
- Excellent source of plant-based protein, providing approximately 10 grams of protein per 100 grams, which supports muscle repair and overall growth.
- Rich in iron, with about 5.4 mg per 100 grams, aiding in oxygen transport and reducing the risk of anemia.
- Calcium-fortified tofu can contain up to 350 mg of calcium per 100 grams, contributing to strong bones and teeth.
- Contains isoflavones, phytoestrogens that can support heart health and possibly reduce menopausal symptoms.
- Low in saturated fat and cholesterol, making it beneficial for cardiovascular health.
Dietary Considerations
Selection and Storage
Store tofu in an airtight container submerged in water in the refrigerator, changing the water daily to keep it fresh. Cooked crispy tofu is best eaten immediately but can be stored for 2-3 days in the fridge.
Common Questions About Crispy tofu Nutrition
Is crispy tofu high in protein?
Yes, crispy tofu is a good source of protein. A 100-gram serving of tofu typically contains around 8-10 grams of protein, though the exact amount may vary by brand. It’s an excellent option for those looking for plant-based protein sources.
Can I eat crispy tofu on a keto diet?
Crispy tofu can fit into a keto diet, but preparation is key. Tofu itself is relatively low in carbs, with about 2 grams of carbs per 100-gram serving. However, if it’s breaded or coated in carb-heavy ingredients (like flour or breadcrumbs), it may no longer be keto-compliant. Opt for alternative coatings like almond flour or cook without breading for a keto-friendly option.
What are the health benefits or concerns of eating crispy tofu?
Crispy tofu provides a variety of health benefits, including being a rich source of plant-based protein, calcium, and iron. It's also low in saturated fat and contains beneficial isoflavones, which can support heart and bone health. However, deep-frying tofu can increase its calorie and fat content, so preparing it with minimal oil or air-frying can be a healthier option.
How much crispy tofu should I eat in one serving?
A recommended serving of crispy tofu is about 3-4 ounces (85-113 grams), which typically provides around 100-150 calories, depending on how it’s prepared. This portion provides a good amount of protein and nutrients without being too calorie-dense. Adjust serving sizes based on your dietary needs and calorie goals.
How does crispy tofu compare to chicken in terms of nutrition?
Crispy tofu and chicken differ in nutritional profiles. A 100-gram serving of cooked chicken breast contains about 31 grams of protein, significantly higher than tofu's 8-10 grams. However, tofu is lower in calories (around 100 vs. 165 calories per 100 grams for chicken breast) and contains no cholesterol, making it a great plant-based alternative, especially for vegans or vegetarians.
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 - Crispy 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.
