Tofu puff

Protein

Item Rating: 82/100

1 serving (50 grams) contains 120 calories, 8.0 grams of protein, 9.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		600
% Daily Value*
Total Fat		45 g	57%
	Saturated Fat	5 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		50 mg	2%
Total Carbohydrates		10 g	3%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		40 g	80%
Vitamin D		0 mcg	0%
Calcium		100 mg	7%
Iron		5 mg	27%
Potassium		500 mg	10%

* 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: 405 cal (66.9%)

Protein: 160 cal (26.4%)

Carbs: 40 cal (6.6%)

About Tofu puff

Tofu puffs, also known as fried bean curd puffs, are a popular ingredient originating from Asian cuisines, particularly Chinese, Japanese, and Thai cooking. Made from tofu that is flash-fried to create a crispy exterior and airy, sponge-like interior, tofu puffs are versatile for absorbing flavors in soups, stews, and stir-fries. They are rich in plant-based protein with approximately 9 grams of protein per 100 grams, making them an excellent choice for vegan and vegetarian diets. Tofu puffs also contain essential minerals such as calcium and iron, as well as moderate amounts of unsaturated fats, depending on the cooking method. While their fried nature adds some fat, they remain a nutrient-dense option, especially in balanced meals.

Health Benefits

• Excellent plant-based protein source, providing roughly 9 grams of protein per 100 grams, aiding in muscle repair and maintenance.
• Rich in calcium, which supports bone health and plays a role in nerve function.
• Contains iron, essential for oxygen transport and energy production in the body.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, gluten-free (if not cross-contaminated)

Not suitable for: Soy-free, low-fat diets (due to frying)

Selection and Storage

Store tofu puffs in an airtight container in the refrigerator for up to 5 days. For extended shelf life, freeze them and reheat appropriately before use.

Common Questions About Tofu puff Nutrition

Is Tofu Puff high in protein?

Tofu Puff is a decent source of protein, providing around 8-12 grams of protein per 100 grams, depending on the brand and preparation. It offers plant-based protein, making it ideal for vegetarians and vegans. The exact protein content may vary slightly if the tofu puff is fried or comes with added ingredients.

Can I eat Tofu Puff on a keto diet?

Tofu Puff can be included in a keto diet, but it is important to check for added carbs during preparation. On average, tofu puff contains 2-4 grams of carbohydrates per 100 grams, but frying can increase its carb content slightly. Ensure the product fits within your daily carb allowance.

What are the health benefits or concerns of eating Tofu Puff?

Tofu Puff is rich in protein, iron, and calcium, and is cholesterol-free, making it great for heart health and bone strength. However, it is often fried, which can add saturated fats and increase calorie content, so moderation is key. Choose baked or minimally processed versions to avoid excess fat.

What is the recommended serving size for Tofu Puff?

A typical serving size of Tofu Puff is around 100 grams, which provides approximately 150-200 calories, depending on whether it is fried or plain. Adjust portion sizes based on your dietary needs, and pair it with plenty of vegetables or grains for a balanced meal.

How does Tofu Puff compare to firm tofu, and what are the best ways to prepare it?

Tofu Puff differs from firm tofu in texture and preparation. It has a spongy, airy texture that absorbs sauces and flavors well, making it ideal for stir-fries, soups, and curries. Firm tofu, on the other hand, is denser and works well grilled or baked. Use Tofu Puff for quick, flavor-packed dishes as it requires minimal cooking.

Data Sources & Scientific References