Pan fried tofu

Lunch

Item Rating: 86/100

1 serving (100 grams) contains 190 calories, 16.0 grams of protein, 12.0 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		452.4
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		35.7 mg	1%
Total Carbohydrates		9.5 g	3%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		38.1 g	76%
Vitamin D		0 mcg	0%
Calcium		833.3 mg	64%
Iron		6.4 mg	35%
Potassium		357.1 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 257 cal (57.5%)

Protein: 152 cal (34.0%)

Carbs: 38 cal (8.5%)

About Pan fried tofu

Pan-fried tofu is a versatile dish featuring tofu, a soy-based protein, that is often associated with East Asian cuisines like Chinese, Japanese, and Korean. Its preparation involves slicing tofu into cubes or slabs, seasoning, and frying them to achieve a golden, crispy exterior. Tofu is naturally rich in high-quality plant-based protein, iron, and calcium, especially when calcium-sulfate is used in its production. It also contains magnesium, phosphorus, and minimal saturated fat, making it a healthy choice for various dietary preferences. Pan-fried tofu can be complemented with vegetables, sauces, or grains, ensuring it is not only nutritious but flavorful as well.

Health Benefits

• Provides high-quality plant-based protein (10g protein per 100g serving), supporting muscle repair and growth.
• Rich in calcium (up to 350mg per 100g in calcium-set tofu), contributing to bone health.
• Contains iron (5-6mg per 100g), which promotes oxygen transportation in the blood.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, gluten-free diets (if prepared with gluten-free seasonings)

Not suitable for: Soy-free diets, low-protein diets (if restricted)

Selection and Storage

Store tofu in an airtight container immersed in water in the refrigerator for up to 5 days, changing the water daily to maintain freshness. Cooked pan-fried tofu can be refrigerated for up to 3 days.

Common Questions About Pan fried tofu Nutrition

Is pan-fried tofu high in protein?

Yes, pan-fried tofu is a good source of protein. A 3.5-ounce (100g) serving of firm tofu typically provides about 10-12 grams of protein. It is an excellent protein option for plant-based diets.

Can I eat pan-fried tofu on a keto diet?

Yes, you can eat pan-fried tofu on a keto diet as it is low in carbohydrates. A 3.5-ounce (100g) serving of tofu generally contains only about 1-2 grams of net carbs. However, be mindful of the oil used for frying, as some oils may not align with strict keto guidelines.

What are the health benefits of eating pan-fried tofu?

Pan-fried tofu offers several health benefits. It is a rich source of plant-based protein, calcium, iron, and magnesium, which support bone health and muscle function. However, frying can add additional calories and fats, so it's important to use a healthy oil like olive or avocado oil in moderation.

What is a recommended serving size for pan-fried tofu?

A standard serving size for pan-fried tofu is around 3.5 ounces (100g), which provides about 100-150 calories depending on the amount of oil used. This portion size works well as part of a balanced meal when paired with vegetables and a whole grain or salad.

How does pan-fried tofu compare to grilled or baked tofu?

Pan-fried tofu tends to have a crispy texture and richer flavor due to the oil used, while grilled or baked tofu is often lower in calories and fat. Grilling or baking might be a better option for those watching their fat intake, but pan-fried tofu can offer enhanced taste and texture with moderate use of oil.

Data Sources & Scientific References